Cardio · Machine
Treadmill Run
Treadmill running is running on a moving belt at a set speed and incline. It lets you control the pace exactly, run in any weather and log distance and time from the display, so it is the most common cardio in gyms.
How to
Machine- 1 Warm up with a 3–5 min walk or jog.
- 2 Run at a steady pace you can sustain.
- 3 Cool down with a 2–3 min walk.
Tips
- Set the incline to 1% to make treadmill running feel closer to running outside.
- Log distance and time from the treadmill display; the app works out the speed.
- Most runs should be at a pace where you could still talk.
Common mistakes
- Holding the rails, which changes your stride.
- Over-striding and landing on the heel far in front of the body.
- Starting fast and fading before the end.
Muscles worked
Main
- Heart and lungs
- Quads
- Calves
Also working
- Hamstrings
- Glutes
- Hip flexors
Breathing and bracing
On easy runs, breathe so you could still talk in short sentences. Many runners settle into breathing in over three steps and out over two or three.
How long and how often
- Easy
- 20–45 min at a conversational pace, 2–4 times a week
- Intervals
- 6–10 × 1 min fast with 1–2 min of easy jogging between
- Getting started
- Alternate 1 min of jogging with 2 min of walking for 20–30 min
Setup
- 1 Stand on the side rails, start the belt at walking speed and step on.
- 2 Set a 1% incline to make it feel closer to running outside.
- 3 Warm up with 3–5 minutes of walking or easy jogging.
Technique in detail
- Run tall with a slight forward lean from the ankles.
- Land with the foot under the body, not far in front of it.
- Take quick, light steps, around 160–180 a minute.
- Keep the arms relaxed, bent at about 90°, swinging front to back.
- Look ahead, not down at the display or your feet.
In these plans
Not part of a built-in plan. Add it to any workout from the exercise picker.
Variations and alternatives
Questions
Is treadmill running easier than running outside?
A little, because there is no wind and the belt helps. A 1% incline evens it out for most people.
How do I log it in Volu(me)?
Log the distance and minutes from the display; the app works out your speed.
Why do my shins hurt?
Usually too much running too soon, or strides that are too long. Build up slowly and shorten the stride.
Log it in Volu(me)
Add Treadmill Run to any workout and log distance and time. The app works out your speed and keeps your longest session.