Starting your running journey on a treadmill? The moment you step onto the belt, attach the machine's safety clip to your clothing; this clip will pull a trigger that stops the treadmill if you fall off of it, Norris says. Then, position yourself in the center of the belt, set the speed to a walking pace, and gradually increase the speed. Unlike what Instagram may have you believe, it's neither recommended nor safe to stand on the plastic frame, set the speed to a run, then jump on the belt, Norris says.
While some runners recommend setting a treadmill's incline to one percent to replicate IRL conditions, it's not necessary unless you're running faster than a seven-minute-per-mile pace (that's 8.6+ miles per hour), Norris says. If a zero percent incline doesn't feel best for your body, though, there's no harm in increasing it slightly, she adds. If you've had an ankle injury in the past, you may want to dial back on the speed or intensity on the treadmill, as the machine puts a bit more impact on the joint than running outdoors, Sekely says.
If you're running almost exclusively on the treadmill, try to take your workouts outside at least once a week, particularly if you're training for a race, Norris suggests. "There aren't very many treadmill races," Sekely jokes. "So you want to accurately assess your progress and be able to run outdoors comfortably."
