Treadmill Running
Running on a motorised treadmill with controllable speed and incline. Builds aerobic endurance in a controlled indoor setting.
Primary muscles
- Cardiovascular System
- Quadriceps
- Hamstrings
- Calves (Gastrocnemius)
Secondary muscles
- Glutes (Gluteus Maximus)
- Soleus
- Hip Flexors
- Sets
- 1
- Duration
- 20–40 min
- Rest
- 0s
How to perform
Main muscles working (thicker lines)
Starting position
Stand on the side rails with the safety clip attached, start the belt at a slow walking speed, then step on.
Walk for a few minutes to warm up, then gradually raise the speed to a jog.
Set a 1% incline if you want to better mimic outdoor running.
Run in the middle of the belt with a tall posture and relaxed arms.
Keep your stride short and quick, landing under your hips.
Reduce speed gradually to a walk before stopping the belt.
Breathing: Breathe in a steady rhythm matched to your stride.
Coaching tips
Stay centred on the belt
Look ahead, not down
Hands off the rails
Common mistakes
Holding the handrails while running
Drifting to the back of the belt
Overstriding at higher speeds
Safety notes
Always attach the emergency stop clip.
Straddle the rails before starting or stopping the belt.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.