Treadmill Run
Treadmill Run is a cardiovascular conditioning – running exercise involving Quadriceps, Gluteus maximus, Gastrocnemius. Use these steps to learn the movement and work with your coach to choose a suitable level.
Last updated: · DynPerformance
- Primary muscles
- Quadriceps, Gluteus maximus, Gastrocnemius
- Secondary muscles
- Hamstrings, Core muscles
- Exercise type
- Cardiovascular conditioning – running
Exercise technique
- Safety
Attach the safety clip to your clothing and start by walking on the belt.
- Transition
Increase speed in small steps to reach a comfortable running rhythm.
- Alignment
Keep your head upright and lean forward very slightly from your ankles.
- Foot contact
Land close to your body with quiet, brief contacts.
- Arms
Bend your elbows comfortably and swing your arms forward and backward.
- Pace
Stay near the center of the belt and adjust speed increases to your form.
- Cool down
Gradually transition from running to walking and stop the belt completely.
Key technique points
- Look straight ahead.
- Do not reach your foot too far forward.
- Relax your shoulders.
- Do not run while holding the rails.
- Match your step rhythm to the speed.
- Keep belt speed within a range you can control.
Common mistakes
Overstriding
Do not reach forward and brake with every foot contact.
Pulling on the rails
Do not maintain your running rhythm by supporting yourself with your arms.
Bending forward at the waist
Do not leave your hips behind and drop your chest.
Drifting backward
Do not stay at a speed you cannot sustain and slide toward the rear of the belt.
Bouncing too high
Do not replace forward rhythm with unnecessarily high vertical jumps.
Stopping abruptly
Do not go directly from fast running to standing still.
Frequently asked questions
Treadmill Run: why is “Overstriding” a mistake?
Do not reach forward and brake with every foot contact.
Treadmill Run: why is “Pulling on the rails” a mistake?
Do not maintain your running rhythm by supporting yourself with your arms.
Treadmill Run: why is “Bending forward at the waist” a mistake?
Do not leave your hips behind and drop your chest.
Treadmill Run: why is “Drifting backward” a mistake?
Do not stay at a speed you cannot sustain and slide toward the rear of the belt.
Treadmill Run: why is “Bouncing too high” a mistake?
Do not replace forward rhythm with unnecessarily high vertical jumps.
Treadmill Run: why is “Stopping abruptly” a mistake?
Do not go directly from fast running to standing still.
What should I focus on when doing Treadmill Run?
Look straight ahead. Do not reach your foot too far forward. Relax your shoulders. Do not run while holding the rails. Match your step rhythm to the speed. Keep belt speed within a range you can control.
Related exercises
- Air Bike
- Knee-to-wall Ankle Mobilization
- Assisted Pistol Squat
- 45-degree Back Extension
- Back Squat
- Exercise Guide
Add this exercise to your program with your coach
If you have a health condition, consult a qualified professional.