Treadmill Running

A running cardio movement performed on a motorised belt, holding a chosen pace and distance indoors with the surface and gradient under your control.

How to do it

1. Step onto the treadmill with a foot on each side rail, start the belt at a walking speed and step on once it is moving.
2. Build up to your running pace, landing under your hips rather than reaching out in front of you.
3. Run tall with your shoulders relaxed, your elbows bent at about ninety degrees and your arms swinging forward and back, not across your body.
4. Keep your eyes forward and stay in the middle of the belt instead of drifting back toward the rear roller.
5. Hold the pace for the desired time or distance, then slow the belt and walk for a few minutes before stepping off.

Tips

• Clip the safety key to your waistband — it is the only thing that stops the belt if you lose your footing.
• Do not hold the handrails while running. Leaning on them shortens your stride, twists your posture and hides how hard you are actually working.
• A one to two percent incline makes indoor running feel closer to running outdoors, where you have to push through air resistance.

Muscles

Primary: Calves (gastrocnemius), Quadriceps

Secondary: Glutes (max), Hamstrings, Hip flexors, Calves (soleus)