Skip to Content

Treadmill for Beginners – Tips to Get Started

Treadmill for beginners can feel overwhelming. During winter months is a perfect time to give treadmill running a try. You’ll build your confidence and increase your chances of success. Before you know it, workouts on the treadmill will be something you enjoy.

Treadmill for Beginners – Tips to Get Started

Ask Questions

If you are trying a treadmill for the first time at a gym or even to buy one for home use, don’t be afraid to ask questions. Sellers can help show you the different programs available on the treadmill and familiarize you with its safety features.

Start and stop slowly

Begin at a pace of only 2.0-2.5 to make sure you feel secure. Then increase your speed to 3.0-3.5 to what feels like a comfortable brisk walk for you. You can play around with speed and incline levels to get a good cardio workout before you even start to run.

If you have never been on a treadmill before, take some time to get used to how it feels. Slow down to a super slow walk before getting off to avoid feeling dizzy or like your feet are still moving.

When coming to a stop, slow the treadmill down significantly first. Walk for a few minutes. This helps you cool down and lower your heart rate before you get off the treadmill. The other benefit is resetting your body’s balance. Getting off the treadmill can feel a bit like you are on a rocking ship. Avoid stopping short or jumping off the treadmill.

Pay Attention

Look down at first to get a feel for where your feet are hitting the treadmill. Keep your body centered and make sure your progress is toward the front of the treadmill so you don’t feel like you could fall off the back.

Limit the distractions of a TV or magazine until you feel very steady on the treadmill. If you feel the need to stop for any reason, don’t try to jump off the treadmill. Instead, slow down as I mention above.

It’s a good idea to use the safety strap when you are first learning the treadmill. It makes the treadmill stop immediately should you fall.

Don’t Look Down

Once you feel comfortable, try not to look down anymore. Keep your chin up and eyes forward. Holding onto the handrails is OK for balance at first, but then try to let go so you can move freely.

If you are at a speed where you feel you need to hold on, then slow down. For walking, I will sometimes use the handles for a significant incline, but otherwise try to workout without needing to hold on. This helps work your upper body and abs more too! Whether you are walking or running, keep the proper form with a heel-to-toe motion.

Try this treadmill for beginner workout

Here is a treadmill workout for beginners to try. Work with treadmill speeds that feel good to you. If 6.0 is too fast, pick a speed that works for you.

This just gives you an idea of how you might break down your initial runs into walk/jog/run intervals to help you build up length strength and stamina. Check out this post about good running form tips for beginners too! Most of all, have fun!

Treadmill Workout For Beginners

Treadmill workouts for beginners don’t need to be overwhelming. Follow our tips and give it a try. You’ll be glad you did.

Sharing is caring!

  1. Cheryl says:

    I used to love running, but with 3 kids all under 5 I don’t have time. My resolution this year is to get back into it and hopefully run a half marathon. Since there’s no way I’ll run outside this is the perfect program on a treadmill. Thanks for the motivation!

Comments are closed.