For any workout session, spare 5 to 10 minutes to warm up. Take some time to position yourself at the centre of the belt. Find the right posture, squeeze your abs for balance and keep your gaze straight ahead.

The three phases of running on a treadmill

Any treadmill workout should have three parts to it: the warm up, the running and the recovery. We recommend 3 sessions per week if you’re only running on a treadmill. If you alternate it with running outdoors, 2 sessions is more than enough.

  • The warm up

When you’re warming up, you should be walking fast but not running just yet. Your body needs a few minutes to find the right position and get used to the machine. 

If you’re not feeling very confident, don’t hesitate to hold on to the handles and give yourself some time to find your balance.

  • The running

Once you’re warmed up, you can start running. 

Depending on your goals and your abilities, start by adjusting the incline on the treadmill. In short, the higher the incline, the more you’ll workout your thighs, hamstrings and calves.

If you’re used to running outdoors, you might want to set up the incline at 1-2%. This will recreate similar conditions to outdoor running.

Secondly, think about the speed of the treadmill. Speed has a direct effect on your cardiovascular training. Please bear in mind that you should not feel out of breath when you’re running. Maintain a comfortable speed and increase it as you progress.

Finally, think of how long you want to run for. This will depend on your goal (weight loss, endurance or cardio) and how quickly you want to reach it. You should run for 20 to 45 minutes.

Don’t forget to stay hydrated during your run

  • The recovery

Spend 5-10 minutes on the recovery phase. It’ll allow you to catch your breath and help your heart get back to its normal rate. 

Don’t forget to bring the treadmill incline back down to the same percentage as during your warm up. Your speed should be similar to the warm up phase as well. Remember your fast walking speed.

Once you get off the treadmill, take a few minutes to stretch. This will help limite soreness and relax all the muscles you just worked on (quads, hamstrings, glutes…).

Our training plans for beginners

→ If this is your very first time running on a treadmill

  • Programme: 45 minutes, Incline: 1-2%
  • Start with a 10-minutes warm up phase at 4kph
  • Run for 20 minutes at 7-8kph
  • Recover for 5-10 minutes at 4kph
  • Frequency: 2 to 3 times/week. Alternate one day running and one rest day.

If your goal is to lose weight

  • Programme: 1h15min, Incline: Between 1 and 15%.
  • Your warm up should last 10 minutes, at 5kph, with an incline of 5%
  • Run for 45 minutes, at a speed of 5-6.5kph, and adjust the incline to 8-15% (depending on your physical ability)
  • Recover during 10 minutes, at 5kph, with an incline of 1%
  • Frequency: 3 times/week. Make sure to alternate between running days and rest days.

If you want to improve your fitness

  • Programme: 1 hour, Incline: 1-2%
  • Start the 10 minutes warm up, at 4kph. Increase your speed progressively during the warm up.
  • Run for 40 minutes at 10kph
  • Take 5-10 minutes to slow down your speed until you’re back at 4kph
  • Frequency: 3 times/week. Don’t forget rest days in between each session!

The main advantage of training on a treadmill is that you can control your speed and the incline of the machine. If you start getting bored of the training programmes, you can always integrate some interval training or switch between fitness machines.