war

Treadmill Workouts - How to Get Started?

Treadmill workouts are a great way to start your running journey, regardless of the weather. In this article, you'll learn how to start safely, discover sample workout plans, and learn how to avoid common mistakes.

Why train on a treadmill?

Training on a treadmill has many advantages. It is available in most gyms and homes. It allows you to precisely control the speed and incline, enabling you to tailor the workout to your needs. Additionally, the treadmill cushions the impact, reducing the risk of injury.

How to start treadmill workouts safely?

Before starting your treadmill workouts, remember to warm up properly. Begin with 5-10 minutes of walking or light jogging to prepare your muscles for the effort. It's also important to always clip the safety cord to your clothing. This will allow the treadmill to stop immediately in case of a fall.

Sample workout plans for beginners

Workout plan for absolute beginners

  • Week 1-2: 1 minute of running alternating with 2 minutes of walking, repeat 10 times.
  • Week 3-4: 2 minutes of running alternating with 2 minutes of walking, repeat 10 times.
  • Week 5-6: 3 minutes of running alternating with 2 minutes of walking, repeat 8 times.

Workout plan for intermediate level

  • Week 1-2: 5 minutes of running alternating with 1 minute of walking, repeat 6 times.
  • Week 3-4: 7 minutes of running alternating with 1 minute of walking, repeat 5 times.
  • Week 5-6: 10 minutes of running alternating with 1 minute of walking, repeat 4 times

Common beginner mistakes during treadmill workouts

One of the most common beginner mistakes is starting at too fast a pace. Start with a gentle jog and gradually increase the speed to avoid injuries and fatigue.

Skipping the warm-up is another mistake. The warm-up prepares your muscles and joints for exertion and reduces the risk of injury. Before each workout, do 5-10 minutes of light walking and a few dynamic stretching exercises.

Holding onto the handrails disrupts your natural running form, leading to back and shoulder pain. Run freely with natural arm movement.

Too much incline can overload your muscles and joints. Beginners should start with minimal incline (0-1%) and gradually increase it.

Improper running technique is another issue. Maintain an upright posture, lean slightly forward, move your arms naturally, and ensure that your feet land directly under your hips.

Following these tips will help you enjoy safe and effective treadmill workouts.

Health benefits of treadmill workouts

Regular treadmill workouts bring numerous health benefits:

  1. Improved cardiovascular fitness: Running raises your heart rate and strengthens the heart, leading to better cardiovascular endurance and reducing the risk of heart disease.
  2. Muscle strengthening: Regular running on a treadmill strengthens the muscles of the legs, abdomen, and back, improving overall strength and endurance.
  3. Weight loss: Workouts help burn calories and reduce body fat, supporting weight loss and maintaining a healthy body weight.
  4. Improved mental health: Physical exercise increases the production of endorphins, which helps reduce stress, anxiety, and depression symptoms, and also improves sleep quality.
  5. Joint safety: Treadmills cushion the impact, reducing the stress on joints compared to running on hard surfaces, lowering the risk of injury.
  6. Workout customization: Easily adjusting the speed and incline allows for varied workouts that suit individual needs.

Regular running on a treadmill supports both physical and mental health, offering both short- and long-term benefits.

We invite you to explore Gymio Products.

How to prepare for a treadmill workout? Watch our YouTube video!

If you want to learn more about how to prepare for treadmill use, check out our YouTube video: How to Start a Treadmill Workout. You'll find detailed tips and advice to help you get started.

Don't forget to subscribe to our GymioSport channel to stay up to date with new content.

Gymio CycleFlex and Compatibility with the ZWIFT App
What is ZWIFT and How Does it Work? ZWIFT is a popular app for interactive cycling workouts that simulates real-world routes and allows you to compete with other users worldwide. The app connects with the Gymio CycleFlex bike, which automatically adjusts resistance based on your chosen route and road conditions, like climbs and descents. This […]
More
Stationary Bikes – How to Exercise and What Are the Benefits?
How to Exercise on a Stationary Bike? Training on a stationary bike can be either a standalone workout or a warm-up before other activities. Stationary bike exercises can take various forms – from calm cardio sessions to intense intervals. Cardio training focuses on burning fat and improving endurance, while intervals help increase stamina. Depending on […]
More
Spinning - Comfortable and Effective Workout at Home
What is spinning? Spinning is a popular form of cycling workout performed on special stationary bikes. It differs from traditional stationary bikes in that spinning bikes are heavier and more stable, allowing for intense pedaling without worrying about losing balance. This workout involves varying speed and resistance, simulating riding on uneven terrain, which engages different […]
More
Treadmill Running - Benefits
Introduction Running on a treadmill is one of the most popular forms of physical activity. It allows us to take care of our health and fitness regardless of weather conditions. In this article, you will learn about the benefits of regular treadmill running. Health Benefits of Treadmill Running Improved Cardiovascular Fitness First and foremost, running […]
More
Does Walking Help You Lose Weight?
Benefits of Walking Walking is one of the simplest forms of physical activity that can bring many health benefits, including helping with weight loss. Daily walks strengthen muscles, improve circulation, oxygenate the body, and boost metabolism. How Many Calories Do You Burn While Walking? If you weigh 70 kg and walk at a speed of […]
More
How to Choose a Treadmill for Home Use
Discover how to choose the perfect home treadmill for you by considering key parameters and your needs. In the article, you'll find essential tips to help you make an informed decision, maximizing the benefits of owning the device.
More
Bike for Home - Spinning or Training?
Wondering which exercise bike is best for the comfort of your home? This article will guide you in choosing the right equipment for you. You'll learn about the differences between spin and exercise bikes, as well as how to match them to your individual needs and training goals.
More
Discover the Walking Pad & Work "On the Go"
Discover how to integrate work with physical activity using the innovative Walking Pad. Meet the Walk Lite by Gymio, a treadmill that transforms the way we think about maintaining a healthy lifestyle while working remotely, allowing for walking without neglecting work responsibilities.
More
Why the Pause Function is Important in a Treadmill?
Life throws challenges even during workouts. Discover why the pause function on a treadmill is the key to a flexible and stress-free training that you can adjust to any situation.
More
Revolution in Training: Comparison of Zwift, Kinomap, and FitShow Apps
Explore how apps like Zwift, Kinomap, and FitShow turn exercise into a fun, immersive experience. With virtual routes, real-time competition, and fitness tracking, they make staying active exciting. Whether cycling, running, or interval training, these platforms add a new dimension to workouts, blending physical health with digital innovation.
More
Shopping cart0
There are no products in the cart!
Continue shopping
linkedin facebook pinterest youtube rss twitter instagram facebook-blank rss-blank linkedin-blank pinterest youtube twitter instagram