HOW TO START RUNNING ON A TREADMILL
Published: 28/03/2025 | By: Jasmin Bodman
Disclaimer: This article is a guide only. For personalised advice, consult your doctor, a sports nutritionist, or a dietitian.
Running can be an exhilarating form of exercise, providing a workout that’s ideal for all fitness levels. However, sometimes you can’t run outside because it isn’t convenient. Is it too dark, too dangerous? Or perhaps the weather has taken a turn for the worse.
That’s why some turn to the trusty treadmill. It’s a way for you to get in that workout you crave easily and efficiently - but if you’re not a runner, where do you start? If you’re used to running exclusively outside and want to compare the differences between the machine and the outdoors, a treadmill could be the answer.
This article aims to answer some popular questions surrounding treadmills, as well as provide some tips and tricks on how to get started if you’re a complete newbie. So don’t sweat it (save that for the workout!) and read on to find out more about this versatile piece of gym kit and how you can incorporate it into your workout.
Outdoor running Vs. treadmill running - Pros and cons
Well, the simple answer is that both have their benefits and their disadvantages, like most sports activities, but deciding which one is best for you is down to your own personal preference and goals.
Benefits of treadmill running:
Convenient - if you own a treadmill as part of your home gym, it’s an incredibly convenient piece of kit. You can use it whenever you like, whether you need a quick workout or want to focus on beating a personal best. If the weather is bad, you only have a small slot between meetings or you have a new baby or pet, you can simply hop on and get in a quick run, jog or walk without leaving the comfort of home.
You can control your workouts - many treadmills come with different settings and functions that allow you to control aspects like speed and incline. If you want to warm down after a workout while still getting in some cardio, or are looking to practise your sprint, a treadmill can do it all.
Can be easier on your joints - running on a treadmill can be better for your joints, thanks to the softer ground of the treadmill’s belt.
Disadvantages of treadmill running:
Could be considered monotonous - while treadmill running is ideal for some, others may perceive it to be boring, as there’s little to no change in scenery and there tends to be no distractions when you’re locked into your workout.
Don’t use as many muscles - even though treadmill running can be effective, you don’t tend to use as many muscles as you would running outdoors, which can have a negative impact.
Most treadmills don’t have a ‘downhill’ option - you can’t run downhill on most treadmills and this can impact muscle in your legs.
Benefits of running outdoors:
More scenic and interesting - you can choose to run in your local park, on trails, on the beach and lots of other scenic places, offering interesting backdrops that won’t leave you bored!
Can be good for your mental health - running outdoors can be a great way of combating low moods and feeling generally better overall.
Can work more muscles - when running outside, you can choose a rocky trail, smooth pavement, grassy field and lots of other environments, meaning you can work more muscles by adapting to the surroundings you're in.
Disadvantages of running outdoors:
The weather - this can play a big part in your daily exercise. While some people will still run in a downpour or snow, it isn’t ideal for everyone, so harsh weather conditions may put some people off.
Not always safe to go outdoors - you may not feel safe going for a run at night time or in the early hours of the morning when it’s still dark, but if this is your only free time in the day you may feel put off exercising. As well, distractions such as pedestrians and traffic can potentially put you at risk.
Differing terrain can cause injury - if you choose to run on more uneven terrain, there’s potential injury.
Of course, there’s plenty more advantages to both forms of running and they’ll differ with everyone depending on experience, level and preference.
Treadmill running essentials
Having a treadmill at home can be a convenient way to exercise in the comfort of your own surroundings without having to leave the house. But like many sports, you need to be prepared, whether it’s having the right clothing or equipment.
The treadmill:
If you already own a treadmill or use one at the gym, you can skip this step. Here at Sports Direct, you can find a variety of treadmills that suit a range of budgets. With features like handle grips, different resistance levels, wheels to aid in transport, LED displays and more, you can find the one that suits your fitness goals. Browse each product and its features online today!
A treadmill can be a pivotal piece of equipment in your home gym, providing a way for you to get fit and lose weight (if this is your fitness goal).
Clothing:
Like running outdoors, you want running clothing that’ll be breathable and flexible, allowing you to focus on your workout. Below are a few examples of what you may want to consider and at Sports Direct, you can find these products and more from your favourite brands.
- A long-sleeved top or t-shirt
- Running tights, trousers or leggings
- Running shorts
- A sports bra - if you need guidance on which sports bra is right for you, use our handy Sports Bra Finder
- Lightweight, sweat-wicking running socks
For quick, general information on what to wear running, you can find our guides here: What to Wear Running and What to Wear Running in Different Weathers.
Running shoes:
One of the most important bits of kit when running is a pair of comfortable running shoes. You’ll want to look for features like breathability and comfort.
If you’re unsure which pair of shoes is right for you, you can use our Running Shoe Finder or speak to a member of staff in-store.
As well, you can check out some of our best selling running shoes, which feature those for road and trail running.
Accessories:
You can find many running accessories that you may use when running outdoors that can also be incorporated into your treadmill routine. For example:
- Running watches - you can track steps, heart rate and more with a running watch, with Garmin and Fitbit being popular picks.
- Headphones and earphones - if you like zoning into your workout with music as an aid, a durable, secure pair of headphones or earphones are perfect. Look for those that’ll stay in your ear when running, so you don’t become distracted.
- Phone armbands - some treadmills have space for your phone, so you can prop it up while working out but if you’d prefer to keep it on you, a phone armband could be an essential accessory.
- Water bottle - you need to stay hydrated when doing any type of exercise, so having a water bottle close by to sip on during intervals or at the end of your workout is essential.
Having the right kit while running, whether outdoors or on a treadmill, will enhance your experience and help you feel prepared. It’s important to listen to your body and slow down or stop if you feel you need to though.
We spoke to running coach, Tommy Trees, to find out some of his top tips for treadmill running, as well as some beginner-friendly exercises he'd recommend giving a go!
Some tips:
- You can get a really good workout by putting the incline up to 5-8% and doing a walk. The incline is going to make you work!
- If you plan to use a GPS watch on the treadmill, it’s most likely not going to be right. Your watch is predicting the pace. Always go off the treadmill’s pace
- Bring a towel, it’s going to make the experience a lot nicer by the wiping the sweat off.
To make treadmill running less boring?
My top tip would be to cover the timer, it makes it go a lot quicker. There’s something about seeing each second go by that makes it feel like you’re on there forever.
Some simple sessions:
1. Intervals
5mins warm up
2mins at a RPE 7 1mins walk at 5km/h (3 miles / hour) x 6 sets
5mins warm down
2. Sprints
5mins warm up
10 x 30 seconds at RPE 9 (90 seconds walk between each rep)
5mins of warm down
3. Tempo
5mins warm up
15mins continuous tempo at RPE 5-6
5mins warm down
Tip: Beginner I would use it 2-3 times a week. Don’t fall into the trap of doing everything on the treadmill, especially if you plan to race.
Treadmill tips for beginners
It can be daunting to step on a treadmill for the first time, but this versatile machine is worth a go! We’ve compiled some additional tips to help you understand what to do, whether it’s your treadmill or you’re at the gym.
Always warm up and cool down. Like with any workout, ensuring your body is ready for the workout is key in preventing injury or strains. Take five to 10 minutes to warm up and cool down - stretches and other similar exercises can help.
Remember to stay hydrated. Having water to hand when working out, no matter the workout, is essential.
Don’t step on and off the treadmill while it’s in operation. This can be dangerous so it’s always best to start and end your workout standing on the treadmill while it is off.
Try not to hold the handrail while exercising. This can affect your workout.
Running on a treadmill has its benefits of course, but one thing that differs is the climate - there’s no wind resistance while you’re using a treadmill as it’s indoors, so try a slight incline to give a similar effect and so you can use more muscles.
Ensure you keep an eye on your posture. It’s important to have proper form when running, whether outside or on a treadmill, so avoid looking at your phone or a TV if you have to strain.