Run on a treadmill to sustain steady aerobic effort, using continuous leg movement to condition your cardiovascular system.
How to do the Treadmill Running#
- Stand on the treadmill with feet about hip-width apart and start the belt at a slow speed.
- Increase to a comfortable running pace and maintain a consistent, repeatable stride.
- Keep an upright torso, look forward, and let your arms swing naturally at your sides.
- Land lightly with foot strikes beneath your hips and avoid reaching your leg out in front of you.
- Slow the belt gradually to a walk before stepping off the treadmill.
Muscles worked#
- Primary: Quads (Quadriceps Femoris), Glutes (Gluteus Maximus), Calves (Gastrocnemius & Soleus)
- Secondary: Hamstrings (Biceps Femoris, Semitendinosus & Semimembranosus), Hip flexors (Iliopsoas (Hip Flexors)), Abs (Rectus Abdominis)
Common mistakes#
- Leaning forward from the waist instead of staying upright.
- Holding onto the handrails while running.
- Overstriding and braking with each step.
- Looking down at your feet instead of forward.
