- When you get on the treadmill, start out at a slow, walking speed so you can get used to the treadmill platform. Treadmill safety is very important, because falling off the moving belt can lead to serious injury. Once you get comfortable on the moving platform, increase the pace of the machine. Choose a speed that is fast, yet one that you will be able to sustain for the duration of your workout. A good goal is to increase your speed, little by little, every time you get on the treadmill. Moving at a higher speed will allow your body to burn more calories.
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Once you become comfortable simply running at a consistent pace, you can add anaerobic training, or sprints, to your treadmill workout. Anaerobic training is an intense form of exercise that focuses on speed in short bursts. Many athletes use anaerobic training, as it is a method of preparation for many sports such as football, basketball and soccer.
Begin running at a slow jog for about 30 seconds, and then quickly increase your speed so that you're at a full sprint. Try to maintain your sprint for 15 to 30 seconds, and then slow the speed back down to a slow jog or walk. Repeat this about eight times, and attempt to do more repetitions as you get more fit. In between sprints, never come to a full stop, as it can be unhealthy for your heart to go from such a high pace to such a slow pace. -
Running on the treadmill is just like any other sort of aerobic exercise. Do your treadmill workout two to three times per week, for at least 20 minutes each session.
When you're ready, mix in anaerobic training once or twice per week. If you're out of shape, complete at least four weeks of regular treadmill workouts before adding speed intervals.
When you've mastered both of the basic workouts, do "hill" sets by increasing the incline on your treadmill.
