How to use a Treadmill for Exercise

Ramasamy Chidambaram

Exercising during colder times of the year can be difficult, especially if you are trying to gain stamina or stay fit. Even in the summer, finding time to make it to a track can be a challenge. By using a treadmill, you can stay fit for outdoor recreation and use time more efficiently. Because you can read or watch TV while running, treadmills are often seen as a less boring way to exercise.

Instructions

Difficulty: Moderately Easy

Exercising on a Treadmill

Things You’ll Need:

Treadmill
Treadmill

Step 1

Wear running clothes. Exercising on a treadmill can be hazardous if you wear skirts, slacks, jeans or other bulky or loose clothing since they can get caught on moving parts. Instead, wear running shorts or sweats and a light shirt, such as a T-shirt. Also wear a light running shoe to prevent tripping.

Step 2

Stretch before you run. In general, you should stretch your back, calves, quadriceps and hamstrings.

Step 3

Start exercising on a treadmill slowly. Start at 1 or 2 mph and warm up for at least three to four minutes. Keep your treadmill on a 1 degree incline to aid in proper running posture and to help adjust for indoor running, which has less wind resistance than outdoor running.

Step 4

Increase the speed slowly at a rate of 1 mph per minute until your desired speed is reached. If you are just starting to exercise on a treadmill, a brisk walk at 3 mph will suffice. Frequent runners can run 6 to 9 mph on a treadmill after a month or two of daily exercise.

Step 5

Sustain your maximum speed for about 15 to 20 minutes each time you run. Any longer and you risk straining muscles and injuring yourself.

Step 6

Cool down by reducing your speed 1 mph every minute until you stop the machine. You can finish your workout by stretching---this will give you fewer sore muscles after a workout.

Tips & Warnings

Drink plenty of water to help your muscles recuperate after a workout.

Never run without the emergency cutoff clip attached to your body.

Resources

Article Written By Justin Chen

Justin Chen is a freelance writer and photographer with 6 years of professional experience in outdoor activities, extreme sports, travel and marketing topics. His professional work experience includes publication with KOMO 4 News Seattle, Fisher Interactive Network, and Demand Studios. He is a current Pre-Med student at Walla Walla University.

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