8 Tips for How to Run on a Treadmill

There’s no denying the many proven benefits of running for heart health, mental well-being, and longevity. Running outside may be especially good for you, as research shows that exercising in nature offers even greater benefits for your body and mind.

But outdoor running isn’t always convenient due to poor weather or lack of access to safe and enjoyable places to run. That’s where treadmills come in handy. Put on your running shoes, hop on the platform, press a button, and you’re off. 

While treadmills are easy to use, they can be intimidating for first-timers. It’s important to learn how to run on a treadmill safely so you can get the most out of your workouts. 

How do you run on a treadmill?

Treadmills vary widely in form and function. Simple home treadmills often have few settings. Commercial treadmills at the gym can be far more complex, with various manual and automatic settings and more incline options. 

But the basics of running on a treadmill are mostly the same, no matter what type of treadmill you use. Consider the following tips for safe and effective treadmill running. 

1. Warm up first 

A warm-up is essential before any workout. It increases blood flow to your muscles and prepares your body for exercise. It can also improve your range of motion and reduce the risk of injuries. 

Your 5- to 10-minute warm-up routine should include light cardio and dynamic stretches. Start your treadmill workout by walking at a moderate pace for a few minutes. This can be around 3 mph to 4 mph, depending on your fitness level. Then stop the treadmill and hop off to do a few minutes of dynamic stretching. 

Active stretches can increase muscle and joint mobility, which may lower the risk of injury and improve your running performance. Butt kicks, high knees, and leg swings are examples of helpful pre-run stretches. 

Finish your warm-up by walking on the treadmill for a few minutes again –– this time at a slightly faster pace. 

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2. Test the treadmill settings

Many treadmills include features to help you track your workout performance, including: 

• Speed and distance tracker

• Run timer

• Adjustable inclines 

• Calorie burn calculator 

• Heart rate monitor 

The settings will vary from treadmill to treadmill. For example, the treadmills at your local gym may include incline levels from 0% to 15%. But your home treadmill might only go up to 12%. Calorie counters and heart rate monitors will likely provide a best guess. Many treadmills allow you to enter your weight and sometimes your age to help calculate calorie burn and heart rate targets. You can try wearable fitness trackers, such as a smartwatch, for more accurate information. 

Focus on critical functions, including the start and stop buttons, belt speed and incline level, and the safety strap. It should be easy to access all of these features. But it’s a good idea to test out the functions before you work out on a new machine. 

Your treadmill might allow you to start manually or follow a preset workout. In manual mode, you can control your pace and incline. With preset workouts, the treadmill will automatically adjust speed and incline based on the goal of the workout. For example, your treadmill might have a hill climb program to simulate climbing and descending hills. In that case, the treadmill belt will automatically raise and lower. You can always override preset workouts and change the speed or incline. 

3. Ramp up your runs slowly 

You might be excited to go all in with your new treadmill routine. But it pays to ramp up your workouts gradually. Doing too much too soon can lead to post-workout soreness, injuries, or overtraining. So, if you want to make treadmill workouts part of a sustainable exercise routine, it’s best to take it slow at first. 

Your starting point depends on your fitness level. But a slow and steady training plan is helpful for people of all fitness levels. If you’re new to exercise, begin with walking workouts. As your fitness improves, you can play around with different walking speeds and add inclines to boost your walking workout intensity. From here, you can gradually increase your pace to a jog and then a run. 

4. Try not to hold the handrails 

It’s tempting to hold the handrails when you’re new to the treadmill. Generally, though, the goal is to keep your workouts hands-free. The rails are designed to help you get on and off the treadmill safely. They can also help you steady yourself if you feel unstable at any point during your workout. 

Relying on the handrails can compromise your form and make your workouts less effective. For example, if you hold the rails while running on an incline, you might hunch forward and round your shoulders. This poor posture can increase the strain on your back, neck, and shoulders. It also decreases the load on your lower body and reduces total calorie burn. 

Your workout will feel harder when you’re not holding onto the handrails — and that’s a good thing. The challenge of keeping your body aligned and staying balanced builds core strength and stability. 

5. Check your posture 

Treadmill running can lead to a host of health benefits. But it can quickly go wrong if you run with poor posture. Common mistakes –– such as slumping your shoulders, leaning forward too far, or looking down –– can lead to pain or injury. Common running injuries include runner’s knee, plantar fasciitis, and Achilles tendonitis. 

Keep these tips for proper running form in mind: 

• Stand tall, with your back neutral and your gaze straight ahead.

• Keep your shoulders down and back and aligned over your hips. 

• Engage your core muscles to prevent your back from arching and keep your chest open. 

• Take quick steps with shorter strides to avoid overstriding and reduce the impact on your lower body. 

• Keep your arms by your sides and your elbows bent at 90 degrees as you swing your arms back and forth with each stride. And keep your hands unclenched and relaxed.

Focusing on your form could lower your risk of injury and improve your running performance on and off the treadmill. 

6. Mix it up with inclines or intervals 

Consistency is important for any fitness routine, and treadmill workouts are no exception. But running at the same steady pace or incline week after week can quickly get boring. It can also lower your motivation and delay your progress. Your body needs new challenges to grow stronger and get faster. 

Fortunately, you can try different treadmill workouts to shake up your routine. Preset programs on your machine add variety to your training as you try different speeds or inclines. Or you can manually adjust your settings for different treadmill workouts, such as: 

• High-intensity interval training (HIIT): HIIT involves alternating vigorous exercise and low- to moderate-intensity recovery intervals. And it may be more effective than steady-state cardio at improving cardiovascular fitness. You could increase your speed or incline for higher-intensity intervals during a HIIT treadmill session. For example, you might run for 20 seconds, power walk for 40 seconds, and repeat for 20 minutes. 

• Pyramid training: Pyramid training is another way to vary your treadmill sessions. It also involves switching between vigorous exercise and recovery intervals. But with pyramid training, you gradually increase the intensity of each vigorous interval by upping the pace, incline, or duration. After you reach a peak, or the highest-intensity interval, you slowly decrease the intensity. Imagine working your way up and down a pyramid. 

Remember to include other cardio and strength-training workouts in your weekly routine. 

7. Cool down 

Cooling down at the end of your workout allows your body to return to baseline. Your body temperature decreases, and your heart rate levels out. Hopping off your treadmill when your heart is still racing could lead to lightheadedness. Start your cooldown by slowing to a walking pace for 3 to 5 minutes. Make sure the treadmill comes to a complete stop before you step off the machine. 

After your run, stretch for a few minutes. Stretching after your run can help you recover and prepare for your next workout. It might also help fend off post-run muscle soreness and increase flexibility. Try static stretches, such as a standing quad stretch, a runner’s lunge, and an overhead triceps stretch. Hold each move for about 30 seconds. 

And be sure to take rest days. They’re also critical for proper recovery and can help you get the most out of your treadmill workouts. 

8. Don’t be afraid to use the safety clip 

Treadmill accidents, such as slips and falls, do happen. And they can cause broken bones, head injuries, or other serious issues. That’s why it’s so important to learn how to use the machine and pay attention during workouts. 

Most treadmills have a safety clip –– usually a red string near the bottom of the console ––– for emergencies. You can attach the clip to your clothing before your treadmill workout if you have concerns about your balance. If you fall or move too far back on the belt, the cord is pulled tightly, and the machine will stop. 

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Written by:

Jody Braverman, CPT, RYT

Jody Braverman has worked in the health and fitness industry –– as a trainer, yoga teacher, nutrition and lifestyle coach, writer, and editor –– for more than two decades. She graduated with a B.A. from the University of Maryland and maintains several accredited certifications.

Edited by:

Lauren Savage, MA

Lauren Savage, MA, is a health editor at GoodRx, where she focuses on movement, exercise, and healthy aging. She aims to provide readers with the information they need to live healthier, more active lifestyles.

Reviewed by:

Sanjai Sinha, MD

Sanjai Sinha, MD, is a board-certified physician with over 20 years of experience. He specializes in internal medicine.

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