Exercise · Cardio
Treadmill running at the gym
A treadmill run is just jogging or running on a treadmill, handy when you’re at the gym. It’s a cardio exercise you can adjust to your level, from fast walking to steadier running. It works well if you’re a beginner or if you already run outside.
Doable at 75 of the 76 gyms GoSet follows
The essentials
- Start with a few minutes of walking.
- Land under your body with short, light strides.
- Clip on the safety key.
Muscles worked
- Primary
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How to do it
- Step onto the treadmill, stand inside the side rails, and clip on the safety key to your shirt.
- Start with a few minutes of walking at low speed to get used to the belt and warm up your body.
- Keep your eyes forward, body upright, and shoulders relaxed, without hanging on to the handles once you feel in control.
- Gradually increase the speed to a comfortable jog, landing under your body with short, light strides.
- Breathe steadily and keep a pace where you can still say a few words without being completely out of breath.
- To finish, slowly reduce the speed back down to a walk for a few minutes before stopping the treadmill and stepping off.
Common mistakes
Starting out too fast
Instead : Always begin with walking, then increase the speed in small steps. It gives you time to find your balance and see if the pace works for you.
Strides too long and heavy
Instead : Think about landing under your body, close to your centre of mass, with short, light steps. That helps keep your movement smooth on the treadmill.
Skipping the safety key
Instead : Clip on the safety key before you start. If you lose your balance, the treadmill will stop and that lowers your risk of falling.
Looking at your feet the whole time
Instead : Keep your eyes forward, not on the belt. That helps with balance and keeps your posture more natural.
Coach tips
- Take 2 to 3 minutes of walking at the start and end to get your body ready and cool down smoothly.
- Let your arms swing naturally by your sides instead of holding the handles, as soon as you feel stable.
- Play with time and speed and track your distance and duration to see how you progress over your sessions.
- If something hurts, stop running, get off the treadmill safely, and talk to a professional before you go back to it.
Variations
- Alternate walking and running on the treadmill in intervals so you can slowly get used to running longer.
- Do an easy continuous jog on the treadmill when you want to focus more on duration than speed.
Sets and reps
On the treadmill, many people track distance and duration, using short blocks of walking and running or one steady block of time at a comfortable pace.
Equipment
Log your Treadmill run sets with GoSet
GoSet remembers your last time, starts your rest on its own and notes your records. Even with no signal in the basement. Coming soon to iPhone and Android.
Common questions
I’m a beginner. Can I just walk on the treadmill?
Yes. You can do your whole session as a walk on the treadmill. Start with a few minutes at a speed where you feel in control, then adjust over time as you get used to it.
How do I know if the speed is right for me?
You should be able to keep a short conversation going without being completely out of breath. If you can barely talk, slow down. If it feels too easy, increase the speed a little.
I don’t feel stable on the treadmill. What should I do?
Slow down to a walk and keep your feet landing under you. Look forward, not at your feet. If you still don’t feel comfortable, stay with walking for a while, or ask a coach on the floor to watch you.
How can I track my progress on the treadmill?
You can note the time and distance on the treadmill screen for your walks, jogs, or runs. Over time, you might walk or run a bit longer, or cover the same distance a bit faster, depending on what feels right for you.