# Running (Treadmill)

> Running on a treadmill at a steady pace to build cardio endurance with the same natural stride you use outdoors.

Page: https://fitnessie.app/exercises/treadmill-running/
Type: Cardio · Cardio
Demo video: https://fitnessie.app/demos/running-treadmill/e509f4173729fa79.mp4

## How to do it

1. Clip the safety cord to your clothing and warm up with a walk or easy jog.
2. Raise the speed gradually to your running pace and let go of the handrails.
3. Stand tall with your head up, eyes forward and shoulders level.
4. Bend your arms and swing them forward and back, landing each foot under your hips.
5. Keep your steps quick and light, then slow to a walk before you stop.

## Key cues

- Hands off the rails
- Tall, with at most a slight lean
- Feet land under your hips
- Quick, light steps
- Arms bent, swinging through the shoulders

## Common mistakes

- Holding the handrails
- Leaning too far forward
- Overstriding, with your foot landing well ahead of your body
- Swinging your arms across your body instead of forward and back

## Muscles worked

- Primary: Glutes, quads, hamstrings and calves
- Secondary: Hip flexors and abs

## Equipment

Treadmill and running shoes.

## Variations

- [Running](https://fitnessie.app/exercises/running/)

## References

- [Verywell Fit: 14 Tips for Treadmill Running](https://www.verywellfit.com/tips-for-treadmill-running-2911986)
- [Garage Gym Reviews: 7 Treadmill Running Tips](https://www.garagegymreviews.com/running-on-a-treadmill-tips)
- [Garage Gym Reviews: How To Use a Treadmill](https://www.garagegymreviews.com/how-to-use-a-treadmill)
- [Healthline: What Muscles Get Used When You Run?](https://www.healthline.com/health/what-muscles-get-used-when-you-run)