Running on Treadmill

1. Stand upright on the treadmill with your feet hip-width apart, ensuring the machine is turned off or in standby mode before stepping on.
2. Turn on the treadmill and start at a slow walking pace (1-2 mph), positioning your body in the center of the belt while maintaining an upright posture with shoulders relaxed and core engaged.
3. Gradually increase speed to your desired running pace, allowing your body to adjust with each increment while continuing to breathe naturally.
4. Position your arms at approximately 90-degree angles with elbows close to your sides, swinging them forward and backward (not across your body) in rhythm with your stride.
5. Land on your midfoot with each step, allowing your heel to touch briefly before rolling through to the ball of your foot, keeping your knees slightly bent to absorb impact.
6. Maintain an upright posture with your gaze forward, not down at your feet, while pulling your navel toward your spine to engage your core muscles throughout the movement.
7. Breathe rhythmically, typically inhaling for 2-3 steps and exhaling for 2-3 steps, finding a breathing pattern that feels comfortable for your pace.
8. To finish, gradually decrease speed back to walking pace, allowing your heart rate to lower before turning off the machine and carefully stepping off when the belt has completely stopped.

Important information

• Always use the safety clip attached to your clothing in case you lose balance or need to stop quickly.
• Keep your shoulders stacked over your hips and avoid leaning forward excessively, which can strain your lower back.
• Stay in the middle of the treadmill belt, not too close to the front console or back edge to prevent missteps.
• Focus on maintaining a comfortable stride length rather than overextending your legs, which can lead to injury.