Treadmill Jogging

How to do it

1. Start the belt slowly and step on, then bring the speed up to a gentle running pace.
2. Set a slight incline if the machine allows it, so the belt is not doing all the work of moving the leg back.
3. Jog in the middle of the belt with an upright posture and relaxed shoulders.
4. Take short, quick steps, landing with the foot under the hips.
5. Breathe steadily; a jogging pace is one you could hold a conversation at.
6. Bring the speed down gradually before stepping off.

Common mistakes

• Holding the rails. A jog is slow enough to balance easily, and holding on makes the posture lean and the stride short.
• Bouncing. A high, springy step wastes effort going up and down; the head stays level and the feet stay low.
• Setting the incline to zero and calling it flat. A moving belt does some of the work a road would not; a small incline brings it closer to running outside.
• Running the jog too fast to hold. The pace is one you can keep steady for the whole time; a jog that has to be walked in the middle was a run.

Muscles worked

Primary

• Quads

Secondary

• Glutes
• Hamstrings