Cardio · Cardio
Treadmill running
How to run on the gym treadmill: running form, how to start if you have never run, sample workouts and how to reduce impact on your knees and ankles.
| Focus | Cardio · glutes, hamstrings, calves |
| Movement | High-impact cardio |
| Equipment | Machine |
| Suggested sets | 20 min |
| Estimated time | ≈ 20 min |
| Joints loaded |
Running on a treadmill is a practical way to build endurance at the gym: you control the speed, the surface is even and you do not depend on the weather. It is more intense than walking or cycling for the same session length, but it also has more impact on the ankles, knees and hips.
What it works
It improves cardiovascular fitness and endurance. The quads, glutes, hamstrings and calves work to absorb and return energy with every stride.
Basic technique
- Upright torso, eyes forward and shoulders relaxed.
- Short, quick steps: your foot lands under your body, not far in front.
- Arms bent at about 90°, swinging forward and back, not across your body.
- Rhythmic breathing. If you cannot say a short sentence, slow down.
How to start if you have never run
Alternate walking and jogging: for example 1 minute jogging and 2 walking, 8 times. Each week, increase the jogging time and reduce the walking until you can jog 20 to 30 minutes straight.
Sample workouts
- Easy steady run: 20 to 40 minutes at a conversational pace.
- Intervals: 6 to 10 reps of 1 fast minute with 1–2 minutes of walking.
- Slight incline (1%): better simulates the air resistance of running outdoors.
Common mistakes
- Overstriding, with your heel landing far in front of your body: it increases impact.
- Holding onto the treadmill.
- Ramping up volume too fast: the most common cause of overuse injuries.
Precautions
It loads the ankle, knee and hip with impact. If you have an injury in any of those joints, choose the elliptical, incline walking or the bike.
Alternatives with less joint load
They train the same muscle group. Highlighted joints are also loaded by the exercise on this page.
- Stationary bike · Low-impact cardio
- Recumbent bike · Low-impact cardio
- Elliptical · Low-impact cardio
- Incline treadmill walk · Low-impact cardio
- Stair climber · Low-impact cardio
Log your sets for this exercise and see your progress month by month.
Start for freeIf you have an injury, pain or a medical condition, check with a professional before doing this exercise.