How to Walk on a Treadmill at a Speed of 3.4

If walking outside isn't your thing or if the weather doesn't permit it, you can still get your weekly exercise on a treadmill. A treadmill does not provide you with the scenery of nature, but the workout is similar. Walking at a speed 3.4 on a treadmill is approaching jogging speed, so you need to gradually work your way up to a speed of 3.4, otherwise you'll risk injury.

Instructions

    • 1

      Dress in shorts or sweatpants that will not get caught under your feet while your walk. Wear tennis shoes and make sure that they are tied in a double knot.

    • 2

      Stretch your legs, especially your hamstrings. Running with cold muscles is a great way to pull a calf muscle or hamstring.

    • 3

      Place the treadmill key into the key slot on the treadmill. Attach the key string to your pants or place it around your neck. Modern treadmills come with a key that starts the treadmill. The key also acts as a safety feature; if you fall, the force rips the key out of the treadmill and the machine stops so you will not incur any further injury.

    • 4

      Place your feet on the treadmill belt and start at a speed of 0.5. Increase the speed each time by 0.2 until you reach 3.4. Do not increase the speed until you are comfortable. If you cannot keep up the pace, then lower speed to a number you can keep up with and stick with that for one day, then gradually increase the speed day after day.