How to Use a Treadmill Safely for Beginners – Step By Step

A treadmill is one of the best ways to get fit and an ideal exercise machine for beginners. Treadmills are perfect for users of all shapes, sizes, ages, and skill levels because they offer so many exercise options. Most treadmills also come with some type of a deck support system to make working out easy on the joints. However, before hopping on your treadmill, there are a couple of things to keep in mind that will make your exercise more secure and enjoyable.

How to Use a Treadmill Safely: Follow Few Step

1. Consult Your Doctor Before Starting Any Workout Schedule

Before taking on any aerobic schedule, talk to a doctor about your heart health. Ask your doctor about any limitations you should put on your exercise routine. When seeking medical evaluation, think about your spine and joint health, especially your knee and ankle joint health.

If you have low cartilage, arthritis, or other joint issues you should ask your doctor if a treadmill’s belt cushioning would be hard on your joints. Your doctor may advise you walking on grassy or soft surfaces to prevent further joint damage.

2. Familiarize yourself with the display, control panel, and security features

Before using any treadmill, ensure you go over its control panel, workout options, and security features. Seek guidance from a mentor at your gym, or if you’re purchasing a treadmill for your home, consult the salesperson or other professionals at the store. Find the emergency stop button and determine whether the treadmill has a safety stop tether or clip.

3. Use the safety clip

If your treadmill does have a safety tether or clip, regularly use it. This feature clips to your clothing and automatically stops the machine if you pull away from the control board. While many people skip out on the tether, it’s the best and most suggested method of avoiding serious harm when using a treadmill.

If you suddenly fall, you won’t be able to stop the machine using the emergency stop button, as it’ll be out of your reach. Stopping the belt can prevent burns, abrasions, and other types of bodily harm.

4. Keep shoulders back, your head up, and don’t look down at your feet

Always use the appropriate form when walking or running on a treadmill. Your body has to be straight and upright, with your shoulders held back and chin up. Your abdominals should be tight, and your gaze should be fixed straight ahead and don’t look down at your feet.

5. Take a break from screen time.

One of the most common reasons for treadmill-related injury is distraction due to looking at a cell phone. Consider leaving your phone somewhere or putting it on airplane mode so you won’t be tempted to answer any calls or texts. If you use your cell phone to listen to music while running, use an arm strap for hands-free use, and keep it on airplane mode.

6. Come to a complete stop

Avoid jumping off a treadmill while the belt is in motion or wait until it’s come to a stop to dismount. Turn the machine off or use any available pause function if you need a break, and never jump back on a belt in motion.

7. Use your treadmill away from walls or windows.

Your gym will most probably have positioned its treadmills to avoid injury in case of a fall, but you choose where you place your home machine carefully. If a treadmill is positioned too close to a wall, you are at a greater risk of becoming pinned among the moving belt and the wall. This can result in significant bodily harm. Ensure you have 6 to 8 feet (1.8 to 2.4 m) of clearance between the rear of the treadmill and the nearest wall. Never position the back of your treadmill near to a window or glass door, or a fall could put you at risk of colliding with the glass.

Advantages to Using a Treadmill:

  • The treadmill is a generally easy piece of exercise equipment to use
  • The treadmill has a predictable surface that is much easier to negotiate than sidewalks, curbs or trails and the risk of tripping is decreased
  • All aspects of the exercise can be controlled by the user: speed, incline, warm-up period, cool down period, and energy spend
  • Generally, users can design custom programs to fit the time they need to workout
  • Different users can use the same equipment without adjusting the structure
  • Some treadmills have special features for example step counters and heart rate monitors so fitness progress can be tracked
  • Running on a treadmill generally burns calories faster than most different types of in-home exercise, such as biking


Now you know exactly How to use a treadmill safely. Therefore, ensure to put into action what you just learned, turn it into a habit, and make sure to stay within your fitness level.

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