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Top 7 Treadmill Workout Tips Every Runner Should Know

Top 7 Treadmill Workout Tips Every Runner Should Know

As a runner, the treadmill is one of the best home cardio products you can own. Not only will home treadmill workouts help you strengthen your legs, build endurance, and manage your weight, it will ensure you get an invigorating workout at any time of the day. Plus, you won’t always have to brave the elements outside or take the time to drive out to your favorite running trail. 

In this article, our fitness experts share their top seven tips to help runners make the most out of their home treadmill workout.

Tip 1: Warm Up and Cool Down Gradually

  • Avoid cranking up the pace too quickly. Ease into your workout, especially if you’re tired or sore.
  • Warm up with a 5-minute walk or easy jog to wake up your body, elevate your heart rate gradually, and get oxygen to your muscles and your lungs.
  • After your workout, be sure to cool down for at least 5-10 minutes with easy running, a light jog, or a walk to lower your heart rate and reduce lactic acid build-up.

Tip 2: Treat Your Feet

  • Strengthen your feet with arch raises, pointing and flexing, and resistance band toe pulls.
  • Cushion your joints by running on a treadmill versus outdoors to increase the lifespan of your hips, knees, and ankles.
  • Replace your shoes every 300-500 miles (or seasonally) for optimal shock absorption. Even when running on the best treadmills, the mid-soles of running shoes break down over time.

Tip 3: Add Incline and Decline

  • Add incline training, up to 15%, to boost intensity and reduce stress on joints.
  • Add decline training, down to -3%, to help improve speed and recovery time.
  • Change up your routine to stay motivated and reduce same-routine fatigue.

Tip 4: Get Familiar with Your Treadmill Features

  • Tailor your run with pre-programed treadmill workouts and interval timers.
  • Monitor your capacity with the easy-to-read heart rate display.
  • Learn everything your treadmill offers in your owner’s manual.

Tip 5: Perfect Your Form

  • Stand straight in the center of the treadmill surface—avoid leaning forward, running too close to the console, or near the edges.
  • Look straight ahead, not at your feet.
  • Swing your arms naturally without holding on to the handrails.
  • Keep your stride quick and as natural as possible, matching your gait if you were running outside.

Tip 6: Mix Up Your Run with Different Apps

  • With Precor treadmills, you’re not locked into using proprietary apps. Instead, use your web-enabled TV, tablet, or smartphone to access your favorite treadmill training app.
  • Access a wide range of digital content and training tools with Preva touchscreen P62 and P82 consoles on select Precor professional 600, 700, and 800 Line treadmills models.

Tip 7: Step On and Off Carefully

  • Look before you move toward or away from the treadmill.
  • Slow your movements before you interact with the treadmill—awareness is critical.
  • Never step on or off a moving treadmill to prevent common injuries from occurring.

Even if you just need to take a quick break, stop the treadmill belt first, place your hands on the handrails, then step off carefully.

For getting or staying in peak physical condition, consistency is key. Give these tips a try with your next treadmill workout.

Ready to put these tips into action on a new home treadmill? Our online team would love to talk through Precor treadmill options with you. Or you are welcome to visit your local Precor authorized dealer for help finding the right treadmill for you.