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Tips for Running on a Treadmill

For some people, fall's crisp air has blown in and running outside doesn't seem like a fun option. If you'd rather not bundle yourself up to stay warm, you might want to move your runs indoors and use a treadmill. I personally love running on the treadmill. You get to watch TV, don't have to worry about car fumes or harmful UV rays, and no matter what the weather looks like outside, you can always get in your workout. Plus sometimes it feels safer to run indoors!

Here are some things to keep in mind when running on the treadmill:

  • Make sure you have sneakers that provide enough support and cushioning. If you have been running trails all summer, your shoes might be shot. To prevent shin splints due to the change in running surface, you may need to purchase new sneakers for treadmill use.
  • Before hopping on the machine, make sure your sneaks are tied tightly with no stray laces hanging down. Tripping on your shoelace on a moving treadmill = no fun (been there).
  • Running on a treadmill is a lot different from running outside, and even marathoners may have a hard time making the switch. If running on a treadmill feels too jarring, take the time to amp up your runs up to your usual time and pace. If you miss the challenge of hills, you may want to pump up the incline to be sure you're challenging yourself on the treadmill as much as you do when running outside.
  • Always warm up with five minutes of walking or jogging slowly to get your body used to the movement of the treadmill. Then gradually increase to your desired speed.

Want to see the other tips? Then

  • Make sure to keep your body upright and don't lean forward. You want your shoulders directly above your hips. This will help prevent lower back pain.
  • If you're watching TV while running, be sure to have the screen right in front of you, so you're not twisting your neck. If you run while constantly looking to one side, you're going to end up with one sore neck.
  • Listen to your body. If you start to feel any pain in your knees, shins or other areas, stop running, decrease the pace and walk. Do not run through pain.
  • Source

Join The Conversation
bluiedgrl bluiedgrl 9 years
I run on my treadmill after supper. My kids will come and watch TV with me, or they will "workout" too. It's alot of fun, and I can vary my workouts with interval training, hill work, or powerwalking.
Melissa-Rae Melissa-Rae 9 years
I started running a few months ago and got myself up to 4 miles. Which is nothing to avid runners but for someone who NEVER ran, and has horrible bowlegs, its pretty good. Then I got super busy at work and fell out of it. I have to start again soon. Hopefully I can get myself up to 10 miles so by the time its in the 50s again, I'll be able to run outside for long periods of time.
squirrellypoo squirrellypoo 9 years
loux2: "I heard that you should set your treadmill's incline to 1.0 to mimick running on flat ground outside. It's to take into account the wind resistance you'd get while outside." yes! I was coming in here to say just this! It's really important to set the incline if you're training for a race or if you're planning on running outside at the end of winter! And count me as another treadmill lover!
Lovely_1 Lovely_1 9 years
I only run on the treadmill too, and I love it. It's perfect for my lifestyle :) Annnnd my gym is getting new ones soon! I am so excited :D
adelka adelka 9 years
Running on the treadmill after running outside all spring and summer is rough for me.. I miss being outside. But, you gotta do what you gotta do, right? I am training for a 10k after I got hooked on racing this summer. Look for me on TV, it's the Turkey Trot in Detroit I'll be running! Woo! (p.s. Winter in Michigan = treadmill weather)
loux2 loux2 9 years
I heard that you should set your treadmill's incline to 1.0 to mimick running on flat ground outside. It's to take into account the wind resistance you'd get while outside.
silly3 silly3 9 years
Thanks Fit! I've always run outside but the winters in New England make that hard and I've been a little afraid of the treadmills (mostly falling off of one). I think warming up by walking or jogging slowly might really help.
smarler smarler 9 years
I love my treadmill, so thanks for the tips!
almostloli almostloli 9 years
running outside is fun! but sometimes.. treadmill will do :D
EllaBella EllaBella 9 years
I love the treadmill too but it's really not the same as running outdoors. When I run in the forest nearby I am feel so much more better alone with the trees, nature and fresh air! I do run on the treadmill too but only if the weather is really really too bad to run outdoors...
SassAndBide SassAndBide 9 years
Thanks for the tips, Fit :) :JOG:
superfoxml superfoxml 9 years
Fitsugar, thanks so much for reminding me about shoes. I really needed a new pair and didn't even think about it until I read your post.
VicVicVictooriaa VicVicVictooriaa 9 years
I love the treadmill...I always have my ipod, water, a towel, my id card, and a cellphone and I dont have to carry them in my hand or anything.
aimeeb aimeeb 9 years
I miss my treadmill :(
Kyko Kyko 9 years
Good to have tips! I SOLELY run on my treadmill, and I've occassionally wondered if I was doing something wrong...
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