Are you looking to start a new fitness routine or take your running game indoors? A treadmill can be a great tool for achieving your fitness goals, but it can also be intimidating if you’ve never used one before.
Treadmill running has become increasingly popular in recent years, as it offers a convenient and controlled environment for running regardless of the weather or time of day. However, many beginners struggle with the differences between outdoor and indoor running, as well as the various features and settings of a treadmill.
If you’re new to treadmill running, don’t worry! With the right guidance and tips, you can get the most out of your workouts and avoid common mistakes.
In this beginner’s guide, we’ll cover everything you need to know about treadmill running, from setting up your machine to incorporating different workouts into your routine. Get ready to hit the ground running!
How to Start Treadmill Running for Beginners?
Starting a treadmill running routine as a beginner requires establishing a fitness level and comfort level with the equipment. Before beginning, make sure to have the necessary equipment, including the treadmill itself, appropriate clothing and shoes, and a heart rate monitor if desired.
A warm-up is crucial to avoiding overuse injuries and properly preparing the body for a workout. Start with stretching exercises and gradually increase the intensity with a warm-up speed walk.
Next, find a comfortable pace that allows for moderate-intensity exercise. Beginners should focus on setting reasonable goals and gradually increasing their speed or incline over time. A beginner treadmill workout could include walking intervals with jogging intervals, hill workouts with varying levels of incline, or a 20-30 minute pyramid interval workout.
Starting treadmill running as a beginner can be a great way to work on cardiovascular health and weight loss. Keep in mind the importance of careful preparation, a comfortable pace, and reasonable goals to avoid overuse injuries and ensure a well-rounded workout.
Equipment Necessary for Treadmill Running
Before diving into specific beginner treadmill workouts, let’s talk about some equipment that can enhance your experience. From the cushioned deck to levels of incline, certain features can make your workout more enjoyable and beneficial. Keep reading to learn more about the essential equipment for treadmill running.
1. Treadmill
For beginners, treadmills are an excellent way to kickstart a fitness journey and gradually increase endurance.
One of the main features of treadmills is the display console that displays essential workout metrics such as speed, distance, and heart rate.
The speed control and incline button are also crucial features that allow users to adjust the speed and incline of the treadmill to create a challenging workout. The treadmill safety key is also an important feature that ensures the user’s safety when working out.
When looking for the best treadmill for beginners, it’s essential to consider factors such as the price, available features, and durability. Treadmills with cushioned decks are preferred as they reduce the risk of overuse injuries and provide better comfort for users.
The NordicTrack T6.5Si Treadmill, ProForm Performance 600i Treadmill, and Sole F63 Treadmill are some of the best treadmills for beginners available on the market.
2. Heart Rate Monitor
A heart rate monitor is an essential tool for treadmill runners as it helps to track workout intensity, and progress, and adjust workouts accordingly. It monitors the heart rate in real time and provides a clear indication of the effort exerted during exercise. The monitor helps to achieve better fitness and weight loss goals by keeping the heart rate within the target zone.
There are two types of heart rate monitors, chest strap monitors and wrist-based monitors. Chest strap monitors are more accurate compared to wrist-based monitors as they are in direct contact with the skin. However, wrist-based monitors are more convenient and user-friendly.
Some of the recommended brands for heart rate monitors include Garmin, Polar, and Fitbit. They are known for their accuracy and reliability in monitoring heart rate during workouts. With a heart rate monitor, beginners can optimise their workouts and achieve their fitness goals effectively.
3. Clothing and Shoes
When it comes to treadmill running, it’s important to wear comfortable and breathable clothing that allows for a full range of motion. Avoid tight or restrictive clothes, as they can hinder your movements.
As for shoes, choose a pair that’s specifically designed for running and provides good cushioning to reduce the impact on your joints. Look for shoes with a firm midsole and good arch support, as well as a breathable upper to keep your feet cool and dry.
If you have any foot or joint issues, consider investing in custom orthotics. Selecting comfortable clothes and the right shoes is crucial for a successful and injury-free workout.
Warm-Up Before Treadmill Running
Before diving into a challenging treadmill routine, it’s important to warm up your muscles to prevent injuries.
In this section, we’ll explore some stretching exercises to get your muscles ready for the run, as well as a walking warm-up to gradually increase your heart rate and prepare your body for the workout ahead.
So let’s get started with these simple warm-up techniques that can make a big difference in your workout routine.
1. Stretching Exercises
Stretching exercises are a crucial component of any treadmill workout routine. Not only do they help prevent injury, but they also improve flexibility, reduce soreness, and increase range of motion.
It’s important to perform static stretches before your workout to prepare your muscles for exercise. This type of stretching involves holding a stretch position for a prolonged period of time and is perfect for warming up your body and loosening your muscles.
Focus on stretching your quadriceps, hamstrings, calves, and hip flexors to get the most out of your treadmill workout.
Once you’ve completed your workout, follow up with some dynamic stretches. These stretches involve movement and can help reduce soreness and improve flexibility. Some basic dynamic stretches include leg swings, jumping jacks, and walking lunges.
In addition to stretching, foam rolling is a great way to prepare your muscles for a workout. This technique involves using a foam roller to massage out tight and sore spots. You can also use a massage gun to further warm up your muscle groups.
By adding stretching exercises and foam rolling to your treadmill workout routine, you’ll ensure your body is properly prepared and reduce the risk of overuse injuries.
2. Walking at a Warm-Up Speed
Walking at a warm-up speed on a treadmill is an essential starting point for any workout routine. The warm-up speed is the pace you set to get your body ready for more intense exercise. It should be a comfortable and easy pace that you can maintain without getting too tired.
Starting with a walking speed of 4 kph for 5-10 minutes on the treadmill will help increase blood flow to your muscles, making them more flexible and less prone to injury. The warm-up speed also helps your body adjust to the treadmill and the movements required for exercise.
By taking this simple step, you can reduce the risk of overuse injuries and ensure that you have a safe workout. So, whether you’re a beginner or a seasoned athlete, take the time to start your treadmill workout at a warm-up speed. It’s a small step that can make a big difference in preventing injury and helping you achieve your fitness goals.
Establishing Your Fitness Level and Comfort Level on the Treadmill
You should establish your fitness level and comfort level on the fitness machine to prevent overuse injuries and create a safe and effective exercise program.
Here, we’ll guide you through simple steps to determine your fitness level and how to find a comfortable pace on the treadmill.
With these foundations in place, you’ll be ready to take your beginner treadmill workouts to the next level.
1. Checking Your Heart Rate During Exercise
Keeping track of your heart rate while exercising is essential for maintaining good cardiovascular health, burning fat, and improving your overall fitness level.
When using a treadmill, it is easy to check your heart rate by holding onto the sensor located in front of the sides of the machine. Your heart rate will then be displayed on the monitor, so you can keep track of your progress.
To get the most out of your treadmill workouts, it is recommended to maintain a heart rate of 60-80% of your maximum heart rate. This will ensure that you are working at a comfortable yet challenging pace that will help you achieve your fitness goals without risking overuse injuries.
By checking your heart rate on the treadmill, you can adjust your speed and incline to maintain a reasonable pace that matches your comfort level and energy levels.
So next time you hop on the treadmill, remember to keep an eye on your heart rate to get the most out of your exercise program and progress towards a healthier, fitter you.
2. Finding a Comfortable Pace for You
Starting a treadmill workout routine as a beginner can be intimidating, but starting at a comfortable pace is key. It’s important to determine your starting pace before jumping into more challenging workouts, as this can help you avoid overuse injuries and ensure that you are making progress at a reasonable pace.
To find your pace, start with a warm-up speed of 3-4 kph for 5 minutes. This should be a pace where you can walk/jog comfortably while still being able to hold a conversation.
From here, you can gradually increase your speed in increments of 0.5 kph until you find a point where you feel slightly challenged but can still maintain a conversation. Remember, speed should not be the only factor to consider, as good form and posture are equally important in avoiding injuries.
Your comfortable pace will depend on your individual fitness level, so don’t compare yourself to others. Taking the time to find your ideal pace will help you build a strong foundation, giving you the confidence to progress to more challenging workouts in the future.
3. Setting a Reasonable Pace to Start With
If you’re a beginner looking to start your treadmill workout, setting a reasonable pace is crucial to your success. It’s essential to find a pace that is comfortable enough but still challenging enough to help you improve your fitness level.
Starting with a walk/run approach is an excellent way to start, where you increase your speed gradually as you get more comfortable.
To set your pace, use the speed controls on the treadmill, starting with a walking pace of around 3-5 kph. Then, you can gradually increase your pace by 0.5 kph every minute or two until you reach a point where you feel slightly challenged. A good starting point is around 8 kph.
It’s important to remember that it may take a few moments for the belt to reach your selected speed, so don’t get frustrated if you don’t immediately make it to your chosen speed. Overall, setting a reasonable pace that is comfortable yet challenging for you is essential to achieve your fitness goals.
Beginner Treadmill Workouts
Treadmills offer a controlled environment that allows you to build endurance, increase speed, and challenge yourself with hills. With the option to customise the incline and speed, you have greater control over the intensity of your workouts.
In this section, we’ll take a look at a variety of beginner treadmill workouts that can help you reach your fitness goals.
1. Endurance Workout
Endurance workouts are ideal for building your fitness level and cardiovascular health. These workouts may seem challenging to beginners, but with a reasonable pace, you can gradually increase your endurance levels. During endurance workouts, it’s essential to maintain a conversational pace to avoid overuse injuries and burnout.
Here’s a beginner-friendly endurance workout routine you can do on the treadmill:
| Time | Step | Do |
| 5 minutes | Warm-Up | Walk at a comfortable pace to warm your muscles |
| 15 minutes | Jogging Intervals | Alternate between jogging at a slightly increased pace and walking at a comfortable pace |
| 5 minutes | Moderate Pace | Run at a steady pace, slightly above your comfort level |
| 5 minutes | Incline Settings | Raise the incline one level every minute and walk at a conversational pace |
| 5 minutes | Cooldown Walk | Lower the incline and walk at a comfortable pace to cool down |
Complete this workout routine for a total of 35 minutes. Don’t forget to listen to your body and adjust the speed and incline to match your comfort and energy levels. With consistent training plans, you’ll soon be able to increase your endurance levels and achieve your fitness goals.
2. Speed Workout
A speed workout is a great way to challenge yourself and increase your fitness level. Start with a warm-up speed that feels comfortable and gradually increase the pace.
Here’s a table that outlines a basic speed workout for beginners:
| Time | Speed (kph) | Do |
| 3 minutes | 5 | Warm-up |
| 2 minutes | 7 | Jog |
| 2 minutes | 5 | Recover |
| 2 minutes | 8 | Run |
| 2 minutes | 5 | Recover |
| 2 minutes | 9 | Sprint |
| 2 minutes | 5 | Cool-down |
This workout is just a starting point, feel free to adjust the intervals based on your comfort level and fitness goals. Remember to listen to your body and gradually progress. A speed workout is a challenging and effective way to improve your cardiovascular health, boost your energy levels and burn calories.
3. Hill Workout
Hill workouts are an excellent way to challenge yourself and take your treadmill workout to the next level. Adding hills to your routine will not only increase your cardiovascular health but also help you build strength. Hill workouts can be intimidating for beginners, but with proper guidance, they can provide an excellent form of exercise to elevate your fitness level.
Here is a 20-minute beginner treadmill hill workout that you can do:
| Time | Do |
| 5 minutes | Warm up at a comfortable pace |
| 1 minute | Increase the incline to 2% |
| 1 minute | Decrease the incline to 0% |
| 1 minute | Increase the incline to 4% |
| 1 minute | Decrease the incline to 0% |
| 1 minute | Increase the incline to 6% |
| 1 minute | Decrease the incline to 0% |
| 1 minute | Increase the incline to 8% |
| 1 minute | Decrease the incline to 0% |
| 1 minute | Increase the incline to 10% |
| 1 minute | Decrease the incline to 0% |
| 5 minutes | Cool down at a comfortable pace |
Remember to listen to your body and adjust the speed and incline as per your comfort level. With regular practice, hill workouts can help you build endurance, improve your overall fitness level, and help you achieve your fitness goals.
Final Thoughts
In summary, incorporating beginner treadmill workouts into an exercise program can bring numerous benefits to cardiovascular health, weight loss, and energy levels. Establishing a comfortable pace is crucial for both beginner runners and walkers to get the most out of their workout without overexerting themselves.
To prevent injuries and optimise your workout, it’s important to avoid common treadmill mistakes and invest in high-quality equipment such as the NordicTrack Commercial 2450 treadmill. It is also essential to warm up properly before exercising – include stretching exercises in your routine, and monitor your heart rate during exercise. Utilising the incline settings on your treadmill can also help create a well-rounded workout.
Ultimately, whether you’re looking to improve your fitness level or kickstart a new exercise program, incorporating beginner treadmill workouts can be a great option. Keep these takeaway points in mind, and you’ll be on your way to a successful and enjoyable treadmill workout experience.