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.