how to start running on a treadmill

How To Start Running On A Treadmill? Beginner’s Guide

Running on a treadmill is a great way to improve physical and mental health. Starting to run on a treadmill is easier than you might think! On a basic level, almost anyone can start running on a basic level, what makes sense is just making it more difficult at times.

If you are a beginner or want to add a variety of workouts to your routine, a treadmill can help you by providing effective workouts in the comfort of your home.

Here, we will provide step-by-step instructions on how to start running on a treadmill, as well as some pro tips to help you get the most from your treadmill workout.

Whether you are looking to start running on a treadmill or want to take your workout to the next level, we will provide you with everything you need to know to get started running on a treadmill.

How To Start Running On A Treadmill – Pro Tips

Here, we provide a step-by-step guide on how you can take your workout to the next level. By following these steps, you can easily get the most out of your treadmill workout.

1. Adjust Some Settings Before Start Running On A Treadmill

Before you start running on a treadmill, you need to adjust some settings to get the most out of your treadmill. It’s important to set up speed and incline according to yourself. You can easily adjust the speed and incline of the belt from your treadmill display screen.

First, we highly recommend you adjust the speed to a comfortable level and set the incline at the lowest level. It will help you warm up your body.

After you get comfortable with running on a treadmill, you can increase your speed and incline.

2. Maintain Your Posture While Running On A Treadmill

It’s important to maintain good posture, with your head up and your eyes looking forward. Once you set up your treadmill, stand in the middle of the treadmill belt with your feet shoulder-width apart. Hold the treadmill handrails to get some support and start walking to get the treadmill belt moving. After you get comfortable, you can leave the treadmill handrails and focus on your motion.

3. Pay Attention To Your Form And Technique 

After you start running on a treadmill, it’s also important to pay attention to your form and technique to avoid knee injuries. Focus on taking short and quick steps and driving your knees up to maintain a good running cadence. Keep your arm relaxed and close to your body, and it’s important to avoid over striding or reaching out to your legs.

4. Focus On Form And Technique 

In addition, it’s important to pay attention to your form and listen to your body. If you are running out of breath, we highly suggest you slow down your speed or even stop walking to catch your breath and start walking again after a few minutes.

On the other hand, you can increase the speed or incline of the treadmill to push yourself harder. Only when you want to challenge yourself and are in a good mood. But it’s not recommended at the very beginning of your workout.

5. Track Progress And Set Goals 

One of the best features of a treadmill is that you can easily track your progress and set goals for yourself. Most treadmills nowadays provide built-in displays that show your speed, distance, and calories burned. You can easily monitor your progress and stay motivated.

You can set up goals for yourself, such as running a certain distance or time and then work toward achieving those goals.

6. Incorporate Variety Into Your Workouts

Add variety to your workouts by changing the speed and incline of the treadmill. This can help you prevent boredom and burnout and can help your keep you workout more interesting and enjoyable.

7. Wear Appropriate Clothing & Shoes For Running On A Treadmill

Wearing appropriate clothing and shoes for running on a treadmill plays an important role in your workout. Appropriate clothing and shoes mean wearing conformable, breathable clothing and supportive, cushioned running shoes. 

8. Stay Hydrated And Properly Fueled Before And After Workouts.

Fuel your body by drinking plenty of water and consider eating a healthy snack before and after your workout. It will support your body and help you achieve your fitness goals. So, make sure you stay hydrated before and after the workout.

9. Consult With A Doctor or Healthcare Provider Before Start running on a treadmill

Before start running on a treadmill or starting any new exercise routine, make sure to take a consultation with a doctor or healthcare. This is very important if you have any pre-existing medical conditions. A healthcare professional or doctor can help you develop a safe and effective workout plan that meets your needs and goals.

Benefits Of Running On A Treadmill

There are many benefits to running on a treadmill, including the ability to control your speed and track your progress on a daily basis. The most appealing feature of a treadmill is that you can be able to exercise in the comfort of your home.

Running on a treadmill helps you in both physical and mental health. It can also benefit your cardiovascular health, reduce the risk of stroke, burn calories, and help you lose weight. In addition, running on a treadmill strengthens your muscles and bones. Running on a treadmill reduces the impact on your joints, knees, and muscles.

Overall, running on a treadmill can be a great way to improve your fitness and overall health.

Best Time To Run On A Treadmill

The best time to run on a treadmill depends on your schedule and preferences. The time we recommend is early morning, as it can help you start your day with a burst of energy and can also help you get your workout out of the way early in the day. But some people also prefer to run on a treadmill in the evening, as it can help them unwind after a long day and can also be a good way to burn off any excess energy before bed. Ultimately, the best time for you to run on a treadmill is the time that works best for you and fits into your daily routine.


How long should beginners run on a treadmill?

At the very beginning of your workout, you need to start walking on a treadmill for as long as you can (we recommend 20 minutes daily). You can gradually increase the level of training after becoming comfortable with 20 minutes of daily running. You can also take small breaks in between the 20 minutes of running.

How long should I walk on a treadmill?

Professionals recommend that you walk at least 5 miles per day. Walking 5 miles a day has numerous benefits, including weight loss, improving your fitness, and reducing the risk of many diseases such as heart attack, stress, and anxiety. Click here to learn in detail about running 5 miles a day.

What speed should I run on a treadmill?

The walking speed for walking ranges from 3-4 mph. While for running the treadmill speed ranges from 5-8 mph. However, it totally depends on the individual. Initially, the warm-up jog speed ranges from 3-4 mph for up to 5-10 minutes.


Running on a treadmill is a great way to improve your physical and mental health. You can start running on a treadmill and benefit from it by following these instructions and being mindful of your form and technique. Whether you are a beginner or an experienced runner, a treadmill can be a valuable tool for achieving your fitness goals.

We hope you figured out how to start running on a treadmill. However, if your want further guide click here.

You can contact us via the contact form if you have any queries or suggestions.

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