How to Start Running on a Treadmill: A Quick Guide for Beginners

How to Start Running on a Treadmill

For people who do not have the time to run outdoors, they opt to invest in a treadmill. If you are among these people but you are still wondering how to start running on a treadmill, then you have come to the right place.

We will provide you with a step-by-step guide on how you can use your treadmill in order to help you achieve your fitness goals. However, before we can do that, let us first define what is this exercise equipment.

What is a Treadmill?

A treadmill is a rather simple fitness equipment that makes running much more convenient for everyone. It allows you to run anytime you like right in the comfort and safety of your home or gym. More than the accessibility, a treadmill also provides you with a means to know the distance you ran and the calories you burned.

While running itself is quite simple, and anyone can do it without much guidance, running on a treadmill has a bit of a learning curve. Before you start running on a treadmill, there are some things that you should take into consideration, such as how often, how long, and how fast you should run.

Each of us has our own goals when it comes to running. Then again, there are basics that you need to educate yourself to ensure not just your safety but also to guarantee that you are getting the most out of the experience.

How to Start Running on a Treadmill A Step-by-Step Guide

How to Start Running on a Treadmill: A Step-by-Step Guide

Running is hands-down one of the best cardio exercises there is. It provides you with a means to get in shape while also reducing your risk of developing cardiovascular diseases.

We all know that running is an intense and vigorous exercise that is also very simple to do. Yet, when you plan on doing it on a treadmill, you might want to take a step back first and learn how it should be done.

Here is how you go about running on a treadmill for the first time:

  • Read the Manual

The first thing to do is to get to know your treadmill. While most models basically have the same functions, each of them has varying features that may help you with your workout.

For instance, there are treadmills that offer different incline stages and others that do not. You should also learn how to adjust the speed as well as find out where the emergency shut-off button is. All these information and more are found in the manual.

  • Start Slow

Once you are confident that you know how to use your treadmill, you can now start running. Standing in an upright position, step on the treadmill. Turn it on and set it at a slow speed, which is about 2 to 2.5 mph. Walk on it for about 5 minutes to allow your bones, joints, and muscles to warm up.

  • Increase the Speed

Now that you are all warmed up and slowly getting the hang of it, you can gradually increase the speed according to your own comfort. An ideal speed would be around 4.5 MpH, keeping the pace for roughly 15 to 20 minutes.

Initially, you would not want to strain yourself out. So, slowly work your momentum to achieve a tougher and longer cardio exercise. Take it easy at first and allow your body to go with the flow.

Generally, you should be doing 150 minutes worth of cardio exercise in a week. This can all be spent running or doing other forms of cardio exercise. Just remember that you should divide this number throughout the entire week, and give your body some time to heal after a workout.

  • Take a Break

It is fine to take a break and slow down if you feel exhausted to avoid getting dizzy. Allow your body to relax a bit and build up the strength to go another round. While some can run for 20 to 30 minutes without stopping, you should also listen to your body to know your limitations.

You can do this by setting the speed down to 2.5 MpH, walking for a bit (around two to three minutes), and then gradually increasing the speed to 4.5 MpH again. The incline feature is used to make running a lot tougher, so you might want to skip that if you are just starting out.

  • Add Music

When using a treadmill for the first time, avoid having any distractions to allow yourself to focus on your running and operating the machine. However, after one or two sessions, you can choose to listen to your favorite tracks to prevent boredom.

Additionally, it is also believed that some genres are able to give you a significant boost in energy and adrenaline, which is good for workouts.

Helpful Tips for Beginners about starting running on Treadmill

Helpful Tips for Beginners

Do you now know how to start running on a treadmill? Good! If you feel that you still want to know more, then check out these tips from the experts.

  • For beginners, running on the treadmill at least three days a week is the recommended dosage. It would help your body burn ample amounts of calories and, at the same time, allow it to recuperate in between sessions.
  • What you wear when running on a treadmill should be the same as when you run outdoors. These include a pair of running shoes and a light, breathable clothing. If you have the budget for it, you can also choose to buy special running shoes that offer more support when running.
  • When it comes to buying a treadmill, make sure to get one that is appropriate for your height. A treadmill that has a belt that measures 20 inches or wider is good enough for most.
  • Ensure the treadmill can support your weight and the weight of anyone else who might use it.

The Bottomline

Working out on a treadmill is great as it gives you all the convenience and lets you take charge of your workout. Whether at the gym or at home, a treadmill can help you burn calories and keep your heart healthy.

An exercise as simple as running on a treadmill can make all the difference not just for your body but your mind and spirit as well. So, no matter how busy your day gets, make sure to get your daily dose of exercise to ensure a longer and happier life.

24 thoughts on “How to Start Running on a Treadmill: A Quick Guide for Beginners”

  1. Hi, great advice especially for beginners like me! I’ve been considering getting my own treadmill now we have a bigger place as can’t really get out to the gym as much now I have a baby. They seem to be a lot cheaper than I first thought so now I am definitely going to look into investing! 🙂

    • Hi Louise Guilfoyle and thank you.

      Great that this post helps you.

      It is very nice to have the possibility to use it at home. Like you say, sometimes we have less time to go to the gym, sometimes it is so bad weather that it is safer to be on the treadmill. And even you can watch your favorite movie on the TV at the same time as you train on the treadmill.

      I stress that the goal of the site is that all kind of people can find a good information and ideas on the page. No matter if they are pro, jogging for fun, working in the health etc. That is why there is a wide range of ideas for example with the budget in mind. I wrote an article a few days ago about the best treadmill to use at home. If you are interesting, the article is here.

      If I can help you with anything else, or if you have any questions, don´t hesitate to contact me.

  2. Wonderful article. This contained so much information to take to person straight from set up to running or walking without question! This is very helpful for people that may live alone cause all there questions would be answered! Great site!

    • Hi Suze and thank you.

      This possibility has a lot of benefits. You name one of it and I think too that it is important to have in mind that this can add to the possibility you have. For example, if you are laze to go to the gym or the weather is to bad for running outside, then you can always take 10 steps and jump on the treadmill.

      So you can use it as the only thing for your training, or have the great thing to use with other possibilities.

      Thank you for the kind words and I am happy that it was a good benefit for you.

      If I can help you with anything else, or if you have any questions, don´t hesitate to contact me.

  3. I agree that treadmills are pretty good way to get cardio in, especially when it’s bad outside.

    After a while when I get I’m better shape I also like to increase the incline on them so it feels like I’m running up a hill.

    How about you though? Do you like treadmills a lot, and if so do you prefer them or running out side if given the choice.

    • Hi Michael and thank you.

      I use treadmills a lot. But I like to mix it a lot. Sometimes I run outside, and sometimes I use the treadmills.  It depends on a lot of things like weather if I take extra training afterward if I like to watch sport on TV and exercise at the same time etc.

      So I think it is excellent to have the possibility to use both methods, running outside and running on a treadmill. It can be too question on mood some days also.

      If I can help you with anything else, or if you have any questions, don´t hesitate to contact me.

  4. it’s about time i found a website about to help our body system limits. I’m a somewhat beginner about the exercise on the treadmill and like to know on how to lower our fatty acid that stored in our system? with the right gear and devotion towards our self, we might just have a slim jog stomach to feel good. It will start slow on exercising till eventually, we run in the mountains like it felt good to the wild.

    • Hi, Terrablade logan and thank you.

      Yes, you are right. It is wise to start slowly and then add in steps after at least four weeks. You will be in good run sooner than you think if you only take it in steps.

      For beginners, running on the treadmill at least three days a week will give you a lot of benefits. It would help your body burn ample amounts of calories and, at the same time, allow it to recuperate in between sessions.

      Good luck.

      If I can help you with anything else, or if you have any questions, don´t hesitate to contact me.

  5. This was such a great article!  I use to have a treadmill years ago but I got rid of it.  I am now getting back into working out after having a baby and I really miss it!  I have terrible shin splints so running on pavement is very hard for me.  Is there a treadmill that would be better for people with knee and shin problems?  Thank you for your insight on this topic!  It really inspired me to get back out there and start running again!


    • Hi, Kara and thank you.

      I am pleased about your benefit of the article. That is the idea that people have good benefits of the materials on the

      But about knee and shin problems I always recommend to ask your doctors first. We have all different bodies and stories and what is excellent for one do not mean that is great for other. So please be safe and ask first.

      If I can help you with anything else, or if you have any questions, don´t hesitate to contact me.

  6. A sharp-looking website with great info.  I’m afraid my running days are over, but I was wondering . . . can you see good results just walking on a treadmill?  I live in Colorado where the winters are cold and snowy, but having an indoor treadmill available would be a great way to get some exercise in, even on a crappy day!  And to be able to listen to music or a book or watch a little TV programming at the same time would kill several birds with one stone.  What do you think?  

    • Hi, Don Herman and thank you.

      I am absolutely sure that you can have significant benefits of walking on a treadmill. I am doing a lot of it myself.

      And don´t forget that walking is excellent training which more people that do should much more of.

      If I can help you with anything else, or if you have any questions, don´t hesitate to contact me.

  7. I’ve been an avid gym goer for many years now and had no idea there was even a guide to run on a treadmill. I thought you would just get up and run seeing as we’ve been doing it ever since we were a toddler. However, your tips open my eyes to more possibilities since I never thought about taking breaks when we feel exhausted or reading the manual, which seems like the better option so you know how to properly turn it on and off especially in an emergency like when you’re going too fast! Thanks a lot for all these tips!

    • Hi, Brandon and thank you.

      It is good to know that there is a lot of possibilities for the treadmill. It is is a beneficial thing and can be even more potent if people use it right. But like in most training it is better to give you a time build you up. Take a one step at a time.

      Good luck!

      If I can help you with anything else, or if you have any questions, don´t hesitate to contact me.

  8. Great article and excellent advice.  The first time I ever encountered a treadmill was at a gym and despite overdoing it and trying to go too far, too fast, too soon (I think I was totally knackered for about 3 days after that) I was hooked.

    Looking back I think it was this first experience on the treadmill that got me into running.  My favourite memories are of not thinking of anything in particular but being aware of everything around me!  It was weird but running on a treadmill can be the most relaxing thing in the world while getting your exercise in.

    The trick is to do it within your comfort level as you have indicated here. 

    Great advice.

    • Hi, Lawrence and thank you.

      Yes, to many people don´t give them the time they need to build them up. It is like building a house; you don´t start on the roof! You start from the point where you are with your physical form in mind. Then you are building on it with taken one step at the time. If you don´t do it is more likely, you get inuried or given up. Being in training or prepare for competition should be fun too!

      If I can help you with anything else, or if you have any questions, don´t hesitate to contact me.

  9. I have to bookmark this for when I get my treadmill!

    I love how you start by saying to read the manual. It seems so basic and common sense, yet I bet many people don’t do it.

    I have osteoporosis and I’m doing great with a weight regime, but I need something for cardio and for winter when I don’t get outside so much. A treadmill is perfect and this will help me make sure to get the right start!

    Thanks for the detailed instructions for beginning to use a treadmill properly. 🙂

    • Hi, Stella and thank you.

      Yes, it is both common sense and necessary to start reading the manual, but there are a lot of people who don´t do it. I must admit about something I even forget it too where I should read it. I don´t know why it is, but the truth is that usually there is a lot of information in it which people have not thought about when they start using the things they bought. You know, the small little things!

      Good luck with your plan.

      If I can help you with anything else, or if you have any questions, don´t hesitate to contact me.

  10. one of the hardest part in treadmill is to keep going until it’s done. Going by slow numbers to walk on will come later and increase the momentum of the cardio and strength. afterwards i need to stop and take a rest on my body to try it again later on my next attempt to harden my limits and beyond. it is a addict equipment to have to lose some of my weight.

    • Hi, Noah hogunand thank you.

      You are right; it is not easy.  But the critical thing is to start slowly and give you the time. If you push too much, there is more danger you give up or even get injured. Stamina comes quickly, in 3 weeks you see big changing in form if you have given your time to do it. It is like running a marathon; you don´t start on 42 kilometers, you add slowly but steady the distance you run.

      For many, it is easier to look at it that they are changing their lifestyle. With that thinking, they give themselves more time to get success and build them up. In most cases that is the right key.

      Good luck with your plan.

      If I can help you with anything else, or if you have any questions, don´t hesitate to contact me.

  11. Oh my God, this article was really helpful. You just reminded me of the fact that I’ve not been taking my cardiovascular exercises very seriously.

    And I also love the way you stressed the fact that you need to give time to your body to heal after an exercise. This is particularly true with me as I’ve not really been very active lately. So one day I decided to take a long walk, choosing very hilly areas. Well, I came back feeling tired but happy that I made it. I was actually willing to take another walk the following day, but when I woke up that morning, I could barely move. LOL. Aches all over my body. Could this be a bad sign that I’ve been inactive for a long time? Why would a simple walk make me feel this bad?

    What you said is so true. And I really need to take these exercises more seriously. Thank you so much for such a great post. 

    • Hi, NSOH ALIEH LAURINE and thank you.

      I am very happy that this article was helpful for you. The basic ideology on this website is to help people as much as possible, both with advice, sharing knowledge and reviews about things which could help my readers.

      About that you were not as fresh as possible after your walking tour can be a sign of you have exercised as needed. And have maybe started on to much power.

      It is important to it in steps, start slowly so you small and small changing it to a new lifestyle. If you start on to much power it is more likely that you give up. So take your time steady by steady!

      Good luck.

      If I can help you with anything else, or if you have any questions, don´t hesitate to contact me.

  12. Hey this website is right down my ally because I’m a runner. I run 3 – 5 days a week, 2- 3 miles a day. Like you said I take breaks by drastically reducing my speed. Intervals. I have a health website and I wrote an article too. It teaches people how to run.

    I run outside and on gym treadmills but I have been shopping around to get a personnel treadmill for my home. Simply put, It would save so much precious time in the morning if I can just get my running session over with first thing after I wake, without having to go places.

    I use to have a cheap treadmill but my brother the scientist decided to take it apart for a wind generator experiment. He was definitely showing off to his girlfriend and classmates at the time I’m sure of that.

    I didn’t get too mad though, that treadmill was kind of old and very narrow, which made it hard to run on, so hardly even used it. Plus it was always on a nonadjustable and uncomfortable permanent incline.

    I’m scanning your website now for running gear, I’ll follow your links to amazon for my treadmill shopping. That is cool of you teaching others about how to start running on a treadmill. Good Idea.

    • Hi, flowstash thank you.

      Yes, it is excellent to start the day with running and good shower. You will be ready for the day after it.

      But keep in mind a critical thing if you do it, don´t run on an empty stomach! Your body needs some fuel before he starts.  Too many people have forgotten is and be in a problem because of it in training.

      Good luck with your plan.

      If I can help you with anything else, or if you have any questions, don´t hesitate to contact me.


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