Treadmill Running

oec:treadmill-running

A continuous cardiovascular exercise performed on a motorized treadmill to build aerobic capacity and lower-body endurance.

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Also called: Treadmill Cardio, Treadmill Jogging, Treadmill Run

How to do it

Straddle the treadmill belt by standing with one foot on each side rail.
Attach the safety clip securely to your clothing at waist level.
Select your target program or press start, allowing the belt to begin moving at a low speed before stepping onto the center of the deck.

Establish an upright posture with a slight forward lean from the ankles, keeping your gaze forward.
Gradually increase the belt speed and incline to your desired workout pace.
Maintain a rhythmic running gait, striking the belt beneath your center of mass and driving off the forefoot.
Swing your arms naturally in opposition to your legs with elbows bent at approximately ninety degrees.
When finishing, gradually reduce the speed to a walk before stepping off the moving belt.

Breathe rhythmically in sync with your stride, using relaxed nasal or combined mouth-nasal breathing to match effort intensity.

Holding onto the handrails while running, which alters natural mechanics and reduces energy expenditure.: Lower the speed or incline to a level where you can run with free, natural arm swings.
Overstriding and aggressively heel-striking far in front of the hips.: Shorten your stride and increase cadence so your feet land close to your center of mass.
Drifting too far back or crowding the front console.: Maintain your position in the middle third of the running deck throughout the stride cycle.

Always attach the emergency stop lanyard before starting the treadmill.
Never step onto or off of a belt operating at high speed; straddle the side rails when pausing or ending a bout.

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