Treadmill run
Running on a treadmill at a set pace without holding the rails.
How to do it
- Stand on the side rails, start the belt at a low speed and step onto it.
- Warm up for 5 minutes with walking or an easy jog.
- Bring the speed up smoothly to your working pace without holding the rails.
- Keep your torso leaning slightly forward from the ankles, shoulders relaxed, arms bent.
- Land softly under your body with a medium stride and an even cadence.
- At the end, slow down and walk for a couple of minutes.
Key technique cue
Don't grip the handrails — keep a slight forward lean and let your feet do the work.
Common mistakes
- ✕ Gripping the rails while running
- ✕ A long stride with a heel strike
- ✕ Running right at the front of the belt
- ✕ Looking down at your feet with a slouched back
Benefits
- ✓ Builds endurance with precise pace control
- ✓ Lets you run in any weather
- ✓ Works the legs, glutes and core
Progression: from easier to harder
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Step 1 -
Step 2 You are here - Treadmill run
- Outdoor run
- Long Run
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Step 3 -
Step 4
About the exercise
Treadmill running is distance work at a set pace indoors, where speed and incline are chosen in advance. It works the legs, glutes and core and builds endurance. It suits training in any weather and precise pace control.
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