Video Coming Soon
We're working on adding video demonstrations for this exercise.
Treadmill Run
Indoor running on a motorized belt that targets quads, hamstrings, glutes, and calves for cardiovascular endurance and conditioning; adjustable speed and incline simulate varied terrains.
About Exercise
Equipment
Others
Difficulty
2/5 • Beginner
Primary Muscle Groups
Quads, Hamstrings
Secondary Muscles
Hip Flexors, Abs, Lower Back
Popularity Score
10
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Medium
Noise Level
Moderate
Muscle Breakdown
View Muscle MapQuads
9/10Rectus Femoris, Vastus Lateralis, Vastus Medialis
Hamstrings
8/10Biceps Femoris, Semitendinosus, Semimembranosus
Glutes
7/10Glute Max
Calves
6/10Gastrocnemius, Soleus
Hip Flexors
5/10Iliopsoas
Abs
4/10Rectus Abdominis
Lower Back
3/10Erector Spinae
Programming
Typical Rep Range
20-60 reps
Rest Between Sets
60-300 seconds • Adjust based on interval or steady-state training.
How to Perform
Position treadmill at 0% incline and slow walking speed. Stand on side rails with safety clip attached to clothing, then step onto belt.
- Maintain upright posture with core engaged and gaze forward.
- Swing arms naturally at 90-degree angles without holding rails.
- Land feet under hips with quick, short strides.
- Push off through forefoot for propulsion.
- Gradually increase speed or incline as needed.
Coaching Tips
Form Cues
- Stay upright, don't lean.
- Arms pump front to back.
- Feet under body.
- Quick cadence, 170-180 steps per minute.
- Core tight.
Breathing
Breathe rhythmically through nose and mouth, inhaling for 2-3 steps and exhaling for 2-3 steps while maintaining steady pace.
Tempo
1-0-1
Range of Motion
Full natural gait cycle with knees extending to near straight and hips flexing forward; avoid overstriding beyond hips.
Safety
Safety Notes
- Always attach safety clip.
- Warm up with 5-10 minutes walking.
- Wear supportive running shoes.
- Keep space clear behind treadmill.
- Stop gradually before dismounting.
Spotting
Not applicable; use safety clip and machine controls for self-protection.
Common Mistakes
- Holding handrails, disrupting form.
- Overstriding, causing braking.
- Looking down, straining neck.
- Starting too fast without warm-up.
- Stepping off moving belt.
When to Avoid
- Acute joint pain in knees, ankles, or hips
- Recent surgery or injury to lower body
- Balance disorders without supervision
Flexibility Needed
- Adequate ankle dorsiflexion for stride
- Hip mobility for leg swing
Build Up First
- Basic walking ability
- Familiarity with treadmill controls
Also known as
Treadmill Jog, Indoor Run, Belt Running
Found this helpful?
Share your thoughts or help us improve this guide.
Similar Exercises
Treadmill Walk
Others
Hamstrings, Quads
TRX Hamstring Runner
Others
Hamstrings
TRX Curtsy Lunge to Lateral Lunge
Others
Glutes
TRX Pulse Lunge
Others
Quads
Sandbag Lunges
Others
Quads
TRX Curtsy Lunge
Others
Glutes
Runner's Butt Kick
Bodyweight
Hamstrings
TRX Reverse Lunge
Others
Quads
TRX Lateral Lunge
Others
Quads
TRX Reverse Lunge to Jump
Others
Quads
Master your movement.
Experience automatic exercise detection and rep counting - powered by the motion of your Apple Watch.
subscribe to our newsletter
ProductContact Us
hello@trainfitness.aiFind Us
130 Spadina Avenue, Toronto,
Ontario, M5V 0H4, Canada
©2025 All Rights Reserved
