How to use a treadmill safely

The treadmill is one of the most popular pieces of fitness club exercise equipment. It’s not a hard piece of equipment to use, but many athletes misuse it.

 Learning how to use your treadmill correctly will help you exercise safely and effectively.

Get familiar with the treadmill’s control panel:

Ask for basic instructions from the trainer at the gym or read the instructions on the equipment console before powering on.

Most treadmills have features such as preset or manual exercise selection, start and stop buttons, speed and slope change, and weight entry.

Identify safety functions

Check the position of the emergency stop switch. Usually there is a large red button in the middle of the machine console.

Get a handle on how fast it goes out.

As you jump on the treadmill for the first time, stand on the treadmill with your feet on the side rails (not belts) before starting the machine.

 To select and start a manual program, increase the belt speed to approximately 2-3 MPH.

Start slowly.

To walk on a treadmill, it is easiest for beginners to grab the handle, put one foot on the belt and follow along with the speed of the machine.

 When your gait is comfortable, climb over the belt, release the handle, and walk normally.


Start walking at a slow comfortable pace, such as 2 MPH.

Raise your head up and place it in the middle of the belt (too far forward or backward).

Find a comfortable pace

Find a comfortable walking speed. Walk and warm up for a few minutes before raising the pace.

Program selection

Select a preset program and the machine will guide you through all stages of warming up, exercising and cooling.

This is a great way for beginners to feel comfortable using the machine.

Jogging and running

Once you’re comfortable walking, you can start jogging and then run on the treadmill. 

This requires some practice. Getting on and off a moving treadmill can feel a little dizzy the first few times, so beware of the unexpected sensations.

First, you shouldn’t be comfortable.

The biggest mistake a treadmill makes is holding the handle while walking or running. Holding onto a treadmill creates a long list of problems for the exerciser:

  • Reduced exercise intensity (reduced calories and reduced aerobic conditioning benefits)

  • Impaired posture and body mechanics

  • Increased risk of muscle tension

  • Reduced coordination and balancing

  • Reduced proprioception (the ability to naturally adjust and adjust its position in space)

Use slope.

You can increase the slope to increase the exercise effect without increasing the pace. However, again, do not hold on to the handle. 

Holding while the treadmill is tilting creates a more uncompromising body position. 

As we climb the back, the body tilts slightly forward, naturally bending the hips and knees.

 Hold the railing on the tilted treadmill and actually lean back.

Stop treadmill

There are several ways you can stop a moving treadmill.

It recommended the first two methods for beginner treadmill users. The last method requires some tweaking and practice.

  • Slow down until the belt stops (using the control panel).

  • Quickly slow down by pressing the big red stop button.

  • Wait for a while, step your foot to the side and turn off the device

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