How to Start a Treadmill Workout

Treadmills make workouts more accessible and controllable. It is easy to work out on a treadmill even if the weather is bad outside, and the speed and incline can be controlled to ensure the pace is good or maintained, and to increase or decrease effort. Moreover, many people recovering from injuries find walking on a treadmill to be easier on the knees, hips, ankles and back, compared with walking outside. It also gets them back into an active lifestyle.

Things You'll Need

  • Treadmill
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Instructions

    • 1

      Stretch leg muscles for two to three minutes before beginning a treadmill workout routine, to help prevent cramping or injury. Stretches should include hamstring and calf stretches as well as quadriceps and hip stretches.

    • 2

      Begin at a slow pace of about 1.5 to 2.0 mph. Walk at this pace for a minute or two, then slowly increase in 0.5 mph increments every minute or two until the desired pace has been reached. Depending on the goal of the workout, this pace may be between 3.0 and 4.5 miles per hour.

    • 3

      After the desired pace has been reached, walk at this pace for five to 10 minutes, building up your heart rate. Hold on to the treadmill support bars or hand grips for safety.

    • 4

      If desired, increase the incline to add resistance and make the workout more difficult to burn more calories. Depending on the incline, the speed may need to be decreased to continue walking safely and comfortably.

    • 5

      When the length of time has been completed, or is near completion, slowly reduce the incline of the treadmill. Slowly begin to decrease speed, bringing your heart rate down slowly. After the workout is over, stretch for a few minutes again to help prevent injury and improve flexibility.