How to do a run on treadmill

Setup:

1. Safety First: Attach the safety clip to your clothing.
2. Warm-up: Straddle the belt and select a manual or pre-set program. Start the treadmill at a slow walking speed (e.g., 2-3 mph or 3-5 km/h).
3. Begin Walking: Carefully step onto the moving belt and begin walking to warm up for 3-5 minutes.

The Run:

1. Increase Speed: Gradually increase the speed to your desired running pace.
2. Form: Maintain an upright posture with your head up, shoulders back and relaxed. Keep your hands loose and swing your arms forward and back, not across your body.
3. Breathing: Breathe deeply and rhythmically.

Cool-down:

1. Reduce Speed: Gradually decrease the speed to a walking pace for 3-5 minutes to allow your heart rate to come down.
2. Stop: Once your cool-down is complete, press the stop button and wait for the belt to come to a complete halt before stepping off.