How To Run On A Treadmill? Proper & Safe Running Form 2022

How To Run On A Treadmill? Proper & Safe Running Form 2022

If you’re looking to get a good workout in without having to brave the cold weather, a treadmill is a great option. But if you’ve never run on a treadmill before, it can be a bit daunting.

Here are a few tips on how to run on a treadmill properly.

Treadmill Running Tips: Safety & Setup

proper running form on treadmill

How to Get Setup

It’s not difficult to learn how to run on a treadmill. You just need to have the right expectations.

For any treadmill running exercise, it is a good idea to start slowly. You can adjust the speed and incline of your treadmill. This is a great opportunity to take advantage of. Running on the trail is not always easy, especially when you start with an uphill climb.

Most treadmill speeds are measured in kilometers or miles per hour. Start at a slow pace and work your way up to a jog. Then, you can safely reach your destination.

The percentage of an incline is often measured in percent. A typical “hill”, as you might see it outside, is between 5-8% grade. If you want to include hill running in your training, this range can be used as a starting point.

You are free to experiment–sometimes I like to do my flat runs at a 1% to 2% incline for added challenge. Even on “hill runs”, you can add a little incline to your run.

You can adjust speed and incline on the treadmill’s front. Most treadmills have buttons on the handrail that allow you to also adjust the treadmill’s speed and incline. If you need to make changes quickly, the handrail can adjust speed and incline.

The Safest Way to Run on a Treadmill

All treadmills include an emergency stop function as a safety measure. Most machines have a magnet attached to the treadmill with a thin rope. The treadmill will stop when the magnet is removed.

You might want to play with the emergency stop function before you start running. You want to be able to quickly find it in case you need it, but also make sure that you don’t stop accidentally, which can be dangerous.

These treadmill beginner training tips are great for beginners or if you’re just starting to run.

Let’s get the basics out of your way. Now let’s look at some treadmill running tips that will maximize your workouts while preventing injury.

A Full Guide To Treadmill Run

how to run properly on a treadmill

Treadmill Running Plan For Beginners

This rubric will help you start running if you are new to it.

  1. 5 minutes walking
  2. Jogging/running for 5 minutes
  3. 5-minute cooling down at a walking pace
  4. Maximum exercise time: 15 minutes
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Depending on your ability, you can walk for one minute, then run for one minute, and switch speeds for between 10 and 15 minutes. You might enjoy switching between rates quickly, so visit our section on interval running.

Advanced Treadmill Running Plan

This is the next level if you are comfortable running or have some experience. Experiential runners will find no difference between a treadmill run and an outdoor run. A treadmill doesn’t change the basics of running. However, it can make you more aware of how your form looks during your first treadmill workouts.

  1. 5-10 minutes walking
  2. 10-20 minutes of running or jogging.
  3. 5-minute cooling down at a steady walking pace
  4. Maximum exercise time: 30 minutes

A schedule should be included for treadmill runs. The plan should be the same as outdoor runs. You should do your treadmill workouts 3-4 times per week. Each session should last 30 minutes. Long-distance runners can adapt their treadmill routine at intervals that they usually run.

Want to lose weight with a treadmill but don’t know how, read our post: How To Lose Weight On Treadmill.


Running in an inclined position is a great way to burn calories and build muscle strength. However, it can be dangerous. Injury risk is increased by uneven ground and steep climbs. You can adjust the incline of your treadmill to suit your needs. You can increase the incline to give your run a challenge.

Although high inclines are great for building strength and endurance and reducing calories, they can also strain your back and hips. Do not allow steep inclines to last longer than five minutes.

There is no way to determine how steep an incline should be. Although machines and people can have different preferences, 7 degrees is considered too steep for most people.

This is because the strain you feel isn’t muscle work but stress to the point that it could cause injury. Reduce it by one or two degrees. It may take some time, but the results are well worth it.

A good rule of thumb is not to do your entire 30-minute workout on an incline.

Interval Running

The video above made you feel either excited or cold. Interval runs on treadmills are possible, but they can be challenging. If done correctly, interval running can be a great way to achieve your running goals. They are also great for killing boredom during treadmill runs.

It’s not guaranteed that the place you are running in will be stimulating. Treadmill runs are essentially stationary. You are not outside. There is no outside. It’s easy for runners to get lost in the music and just zone out. Maybe that’s precisely what you need a little distraction from your body’s effort.

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However, you may need to prod a cow to your back sometimes.

Treadmill Interval Running Workout Program (HIIT)

  1. 5- 10 minute warm-up. This includes stretching and walking on a treadmill to get into your feet.
  2. Jog for 30-60 seconds at an intensity that makes it difficult to hold a conversation.
  3. Walk for 60-90 seconds
  4. Return to your vigorous jog.
  5. Change between paces every 20 minutes.
  6. Take a five-minute cooling down walk.

Notice: This can be applied to the aforementioned introductory walk plan. However, interval running can also be added to your incline run.

Suggested: Best Home Treadmill

Running Form: Treadmill Tips

Treadmills can be a great tool to improve your running form and fix any tendencies or mistakes you make. Unlike on a trail or road run, you aren’t distracted by other runners, cars, obstacles, or vehicles on a treadmill.

You have nothing to stop you from running well. Running with good form is key to minimizing injury.

Toes Straight Ahead

Begin by noticing which direction your toes face when your foot touches the ground. Your toes should face straight ahead. Your instinct may be to move your feet in a certain way, but this can cause strain to your knees.

You can train your body using the treadmill to allow you to run straight ahead with your toes. You can reduce your speed and incline if this poses a problem. Instead, run at a moderate to slow pace while your feet are in line.

Run Tall

Good posture will help you to run correctly. To run tall, your glutes must be engaged as you run.

This will keep your hip bones forward and your pelvis upright. It’s not uncommon for runners to feel tired and let their hips sink back.

This is a problem that you need to fix.

Running on an incline will make this even more crucial. The natural tendency of our bodies to climb hills is to lean forward and rock back. As you climb, make sure that you’re standing tall.

Also, ensure your chest, head, and upper body are straight. These form tips can be emphasized by adding a jog to your warm-up and simply looking at your run form.

It will be challenging to maintain good form even when you are tired. It is essential to have a good grasp of form, even if you are moving slowly.

Good habits can help build muscle memory, which can (hopefully!) help you out when fatigue sets in.

Focus on Your Arm Swing

A relaxed arm swing is essential to give you power, but not too much. This is achieved by making sure your arms don’t cross your midline. A straight, front-to-back arm swing will give you more power and reduce your risk of injury.

Swinging with your arms crossed over your midline can lead to the lower back and abdominal problems. The twisting motion that you do over a prolonged period can also cause strain on your torso muscles. This version takes more energy.

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Instead, keep your arm movement linear and relaxed. This will allow you to generate power.

How To Run on Treadmill Without Falling

How To Run on Treadmill Without Falling

Do Not Lean Forward

Running on a treadmill is a lot easier than running outside. Your feet are pulled back so you don’t have to lean forward.

It is important to maintain a good running form.

Keep your spine straight. You may be moving too fast if you feel like you are leaning forward.

Take a moment to check your form. Your spine should be straight and your shoulders should be higher than your hips.

Do Not Look Down

This is something I have learned the hard way at the gym. Do not be discouraged if you lose your balance.

Running form can also be affected if you are hunched over and staring at the console, or your feet instead of looking ahead.

Running on a treadmill is safer if you look straight ahead.

Keep your eyes on the spot you have chosen and run.

Do Not Step On The Treadmill While It Is Moving

This is a common injury on treadmills, and it’s not surprising that falling or jumping from fast-moving treadmills is the leading cause.

You can get off a treadmill by slowing it down and lowering the incline. Then, stop carefully.

When you return to your desk, do the same.

To avoid frequent stops on the treadmill, it is a good idea to bring everything you need, including your phone, water bottle, towel, and headphones.

To reduce the chance of them falling on the treadmill, be sure to keep them safe.

Do Not Make It Too Steep

It takes some time to get comfortable running on a treadmill.

It is tempting to try to get a workout in by setting yourself up at a high speed or incline.

Do not make the incline too steep. This will put too much strain on your back, hips, and ankles.

Also, avoid running on steep inclines throughout your run. This could cause injuries.

Mixing flat and incline running is a better option. This is a safer and better way to finish your workout.

Proper Treadmill Footwear

Even if you have perfected your treadmill running form and found a safe and challenging incline, you are still a runner. Runners don’t do anything halfway. Running on a treadmill can cause blistering even though you are still wearing your running shoes.

For extra protection, thick socks are recommended. Rocky socks are stylish and protective. These socks are snug, but they also wick sweat so that your feet remain dry. Rocky socks are well-padded at the heels and toes, so you’re protected from blisters when running on treadmills.

You might want to give the treadmill a go with summer’s heat and chill approach. You don’t have to feel uncomfortable just because you are exercising.

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