Treadmill Running

How to do it

1. Stand on the side rails, start the belt slowly, and step on once it is moving.
2. Bring the speed up gradually to a running pace you can hold with an upright posture.
3. Run in the middle of the belt with your eyes forward and your shoulders relaxed.
4. Land with the foot under the hips rather than reaching out in front, and let the belt carry the foot back.
5. Keep the arms swinging forward and back beside the body, not across it.
6. To stop, bring the speed down in steps and walk before stepping off.

Common mistakes

• Holding the handrails. They are for getting on and off; running while holding on shortens the stride and takes the trunk out of the work.
• Overstriding. Reaching the foot out in front lands on a straight leg with a braking heel strike; the foot lands under the body.
• Watching the feet. Looking down rounds the upper back and drifts you towards the front of the belt; eyes stay forward.
• Jumping off a moving belt. Slow it down and walk first; stepping off at speed is how people fall.

Muscles worked

Primary

• Quads

Secondary

• Calves
• Glutes
• Hamstrings