Treadmills 101 - The Basics of Treadmill Training

Rick Morris

Are you new to treadmill running? Did you get a treadmill as a holiday gift? Do you want to learn the proper way to run on the treadmill? You have come to the right place. The treadmill is a great tool for learning to run, improving your running performance, increasing your fitness level and losing weight. The treadmill makes it easy for you to accomplish your walking, running and fitness goals. One of the greatest benefits of the treadmill is the fact that it removes nearly all excuses for missing a workout. Lack of time and poor weather are two of the most used excuses for skipping exercise sessions. Do you use those excuses for not working out? If you do, the treadmill supplies you with both good and bad news. The good news is you can always get your workout in. The bad news is you don’t have an excuse any more!

It doesn’t matter if it is hot, cold, raining or snowing. You can always hop on the treadmill in the comfort of your home or gym. Did you get home late from work? Is it dark out and you don’t feel safe running outside? No worries! Just get on your treadmill and get your workout in. With the treadmill available you can always get in a workout. There are no excuses.

The treadmill makes getting in your daily workout easy and convenient.   However, there are differences between exercising outside and training on the treadmill. There are some skills you need to learn and treadmill features you should be aware of. Here are the basics of treadmill training. Learn them now before you acquire any bad habits and your treadmill training experience will be enjoyable and beneficial.

Getting Acquainted With Your Treadmill

There are many different treadmill designs in use. Each treadmill manufacturer includes different layouts and features. While the specific design will vary from machine to machine, every treadmill will include the same basic features.

Controls

• Start Button - Every treadmill will have a start button. Some machines have a very simple start procedure. You simply push the start button and the belt will begin moving slowly. Other machines will ask you to enter information such as your weight and age. The machine uses that information to more accurately calculate the calories burned during your workout. Most treadmills will also ask you if you want to use a manual mode or a programmed mode. In manual mode you control the speed and elevation of the treadmill. In programmed mode you will have the option of choosing from a number of pre-programmed workouts. In all of the programmed modes, the treadmill will adjust your speed and elevation automatically, according to the specific program that you choose. You just go along for the ride.

• Stop Button – The stop button on your treadmill is one that you should understand very clearly. The normal way to stop a treadmill is to gradually slow it down to a very slow pace. You would then hit the stop button and step off. Most treadmills have only one stop button. If you push that button with the belt moving at high speed, the belt will slow and stop very abruptly. This could throw you off balance and cause you to fall. There are some treadmills out there with two stop buttons. The normal stop button will slow the treadmill more gradually so you are not caught off guard. The other stop button would be an emergency stop button. This type of button is usually large and red in color. If you push that stop button, the machine will stop abruptly. So, become familiar with the stop procedure of your treadmill before you begin using it.

• Incline – All quality treadmills will have the ability to incline. Most machines will elevate from 1% to 10%. Some will elevate as much as 15%. The elevation readout on the control console will display a number from 0 to the maximum elevation capability of the treadmill. That number corresponds to a percent grade. If your elevation is set at 5 your treadmill is elevated to the equivalent of a 5 percent grade. Some high end treadmills will also decline from 1 to 3 percent. Most treadmill users do not need that advanced feature, but it is useful to a competitive runner that is training for a race with a lot of downhill terrain.

• Speed – This button is usually labeled “speed”. It may also be called “pace”. This button controls the speed of the running belt. The maximum speeds of most treadmills vary from 8 MPH to 12 MPH. There are some high end models that reach a top speed of 15 MPH. Most treadmills are adjustable in increments of .1 MPH. You are also able to set the display to kilometers per hour.

• Mode – Another standard treadmill control is the mode button. This button may also be called “Scan” or “Select”. Pushing this button will allow you to scroll through the various information stored about your workout such as calories burned, calories burned per hour, speed (miles per hour), pace (minutes per mile), distance traveled and elapsed time.

• Safety Key – Many of today’s treadmills use a safety key. This is a plastic key that must be completely inserted into the proper slot to allow the treadmill to operate. There are two purposes for this key. It will allow you to “child proof” your treadmill. A young child would not be able to start the treadmill without proper supervision as long as the key is kept in a safe place. The key is also used for user safety. The key will have a strap attached to it. For safety purposes you are supposed to wrap this strap around your body. If you should lose your balance and fall off the treadmill, the key would be pulled out and stop the machine. While the attempt to increase user safety is admirable, I have found that the use of this strap while exercising is counterproductive. I have seen treadmill users become injured when the key is accidentally pulled out while they were running. The abrupt stopping of the belt causes them to stumble and fall. If your machine has a safety key I would suggest removing the strap and using the key as a “child proof” safety measure only.

Your First Steps

The first skill you should master is mounting and dismounting the treadmill. Don’t forget that a moving treadmill belt is traveling at between 1 and 12 miles per hour. If you are careless in getting on or off the machine, you could find yourself airborne instead of running.

The proper way to mount a treadmill is to stand on the machine with the belt stopped and your feet placed firmly on the frame on each side of the belt. Start the belt at its slowest speed and carefully step onto the belt, one foot at a time. Once you are on the moving belt and walking comfortably, gradually increase the speed of the belt to your desired pace. To dismount, slow the belt gradually using the speed control. Do not push the stop button. Pushing the stop button may cause the belt to stop abruptly and throw you off balance. Once the belt is moving at its slowest pace, carefully step off the belt onto the frame. You can then push the stop button to completely turn off the treadmill.

Many experienced treadmill users are able to safely step on and off the treadmill with the belt moving at full speed. While this is an easy and convenient way to mount and dismount the machine, I would discourage this practice for two reasons. The first is the obvious safety concerns. The second reason is that it makes it easy to stop your workout when you get a bit tired. If you start to allow yourself to step off the treadmill every time you feel slightly fatigued, the quality of your workout and the results you achieve will suffer. If you always go through the routine of slowing and stopping the treadmill before you step off, you will be much less likely to stop your workout for little or no reason.

Your first few treadmill sessions may feel strange and bit disconcerting. You may even feel slightly dizzy or disoriented when working out or after you step off the machine. This is most likely an effect caused by the lack of visual cues indicating movement. Your brain expects to have movement when you are running and walking. On the treadmill, you are running in place. This is like a mild case of sea sickness. You will adapt to the treadmill after the first several sessions. Until you completely adapt, walk or run slowly. If you feel dizzy, hold on to the treadmill handles or rails and slow the machine to a stop until the feeling passes.

Try not to hold onto the handles or rails of the treadmill unless you are feeling dizzy or lightheaded. Holding onto the safely handles is one of the most common bad habits among treadmill users. Hanging onto the handles reduces the quality of your workout. It is like tossing a rope around the runner in front of you and letting them pull you along. Holding onto the treadmill also creates posture problems and stride mistakes that can cause injuries. Avoid this habit now because it can be a very hard habit to break later on.

Keeping Your Cool

One primary difference between treadmill running and outside running is the self generated wind that keeps you cool when you run outside. If you are running at 8 MPH, you are generating an 8 MPH wind in your face. That wind performs a great service in evaporating your sweat and keeping you cool. When you run on the treadmill, you are running in place and are not generating that wind. So, you must turn to other methods to keep yourself cool.

The easiest way to keep cool is to place a fan in front of your treadmill. When you start to get too hot, just turn on the fan. The breeze generated by the fan will do the same job as the wind you generate outside. Air conditioning and open windows will help keep you cool, but neither will help has much as a breeze directed at your body.

6 Week Beginners Program

Week 1

• Monday – Walk for 30 minutes at a comfortable pace. Concentrate on walking in the middle of the treadmill belt. If you walk too close to the front your feet may strike the cowling.

• Tuesday – Walk for 35 minutes at a comfortable pace.

• Wednesday – Walk for 40 minutes at a comfortable pace.

• Thursday – Walk/Jog for 33 minutes. Walk for 5 minutes and then jog for 30 seconds. Repeat that sequence 6 times for a total workout of 33 minutes. This is your first taste of running. Do not run for more than 30 seconds at a time. Run at a pace that is fairly comfortable.

• Friday – Rest. Let your body recover from its first encounter with running.

• Saturday – Walk/Jog for 33 minutes. Walk for 5 minutes and jog for 30 seconds. This is the same workout as Thursday. Keep your pace comfortable.

• Sunday – Walk/Jog for 36 minutes. Walk for 5 minutes and jog for 1 minute. Repeat this sequence 6 times for a total workout of 33 minutes.

Week 2

• Monday – Rest

• Tuesday – Walk/Jog for 36 minutes. Walk for 5 minutes and jog for 1 minute. Repeat this sequence 6 times. Try not to hold onto the treadmill handles.

• Wednesday – Walk/Jog for 33 minutes. This will be an easy day. Walk for 5 minutes and jog for 30 seconds. Repeat that sequence 6 times.

• Thursday – Walk/Jog for 36 minutes. Walk for 5 minutes and jog for 1 minute. Repeat that sequence 6 times.

• Friday – Rest

• Saturday – Walk/Jog for 35 minutes. Walk for 5 minutes and jog for 2 minutes. Repeat that sequence 5 times for a total workout of 35 minutes.

• Sunday – Walk/Jog for 42 minutes. Walk for 5 minutes and jog for 2 minutes. Repeat that sequence 6 times for a total workout of 42 minutes.

Week 3

• Monday – Rest

• Tuesday – Walk/Jog for 32 minutes. Walk for 5 minutes and jog for 3 minutes. Repeat that sequence 4 times for a total workout of 32 minutes.

• Wednesday – Walk/Jog for 42 minutes. Walk for 5 minutes and jog for 2 minutes. Repeat that sequence 6 times.

• Thursday – Walk/Jog for 32 minutes. Walk for 5 minutes and jog for 3 minutes. Repeat that sequence 4 times.

• Friday – Rest.

• Saturday – Walk/Jog for 36 minutes. Walk for 5 minutes and jog for 4 minutes. Repeat that sequence 4 times for a total workout of 36 minutes.

• Sunday – Walk/Jog for 45 minutes. Walk for 5 minutes and jog for 4 minutes. Repeat that sequence 5 times for a total workout of 45 minutes.

Week 4

• Monday – Rest

• Tuesday – Walk/Jog for 40 minutes. Walk for 5 minutes and jog for 5 minutes. Repeat that sequence 4 times for a total workout of 40 minutes.

• Wednesday – Walk/Jog for 36 minutes. Walk for 4 minutes and jog for 5 minutes. Repeat that sequence 4 times for a total workout of 36 minutes.

• Thursday – Walk/Jog for 40 minutes. Walk for 3 minutes and jog for 5 minutes. Repeat that sequence 5 times for a total workout of 40 minutes.

• Friday – Rest

• Saturday – Walk/Jog for 42 minutes. Walk for 2 minutes and jog for 5 minutes. Repeat that sequence 6 times for total workout of 42 minutes.

• Sunday – Walk/Jog for 49 minutes. Walk for 2 minutes and jog for 5 minutes. Repeat that sequence 7 times for a total workout of 49 minutes.

Week 5

• Monday – Rest

• Tuesday – Walk/Jog for 36 minutes. Walk for 1 minute and jog for 5 minutes. Repeat that sequence 6 times for a total workout of 36 minutes.

• Wednesday – Walk/Jog for 42 minutes. Walk for 1 minutes and jog for 5 minutes. Repeat that sequence 7 times.

• Thursday – Walk/Jog for 33 minutes. Walk for 30 seconds and jog for 5 minutes. Repeat that sequence 6 times for a total workout of 33 minutes.

• Friday – Rest or cross train.

• Saturday – Walk/Jog for 33 minutes. Walk for 30 seconds and jog for 5 minutes. Repeat that sequence 6 times.

• Sunday – Walk/Jog for 44 minutes. Walk for 30 seconds and jog for 5 minutes. Repeat that sequence 8 times for a total workout of 44 minutes.

Week 6

• Monday – Rest

• Tuesday –Jog for 30 minutes. Run at an easy pace for 30 minutes. Keep your pace easy and remember not to hold onto the treadmill handles or railing.

• Wednesday –Jog for 35 minutes. Run at an easy pace for 35 minutes.

• Thursday – Run at an easy pace for 40 minutes

• Friday – Rest

• Saturday – Run at an easy pace for 45 minutes

• Sunday – Run 2 miles at an easy pace.

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