A Step-by-Step Guide for Beginners to Treadmill Workouts

Starting to run when you're a complete beginner can seem daunting, with many questions coming to mind: How quickly should I run? What will it feel like? What should I eat? Can I participate in a race? Testing out a new skill can lead to some nerves, but also a lot of excitement. Running can be an excellent activity for anyone, regardless of age or fitness level. So, if you're seeking the buzz that is known as a runner's high, this guide can serve as your resource on how to set out on your running journey as a starter.

The first thing you should do is design your weekly plan and allocate time for your new running routine. The fitness benefits can be felt from just 30 minutes per day, three to five days a week at the start of your running journey. This concept also applies to walking for 30 minutes per day.

As a beginner runner, don't push yourself too far or fast at first — this is often a leading contributor to injuries amongst runners. Start with three 20-minute runs a week and gradually increase your running times and the number of days you run. Ensure you feel comfortable with the current level before upping your game. If 20 minutes feels too strenuous, don't hesitate to mix in walking breaks. Maybe start with a sequence of running for four minutes and walking for one for the duration of the 20 minutes. As your strength increases, start phasing out the walking breaks.

As you learn to run, concentrate on the number of minutes you run rather than the distance covered. Overtime, with the same time input, you'll start covering more distance, at which point you may want to up the duration of your workout. A training plan can help maintain your commitment and ensure you don't go beyond your limits too swiftly.

Before you start, there are a few considerations to bear in mind.

One plus of running is that it requires minimal equipment. However, investing in quality running shoes, not cross-training, walking or tennis shoes, is crucial. Speciality running stores are the preferred places to purchase them, where knowledgeable staff can recommend models based on your level, goals, and running style.

Furthermore, you should ensure you have a good, fitting sports bra, ideally made from sweat-wicking fabric for a cooler and drier workout. Having a digital sports watch or a free running app on your phone can also be beneficial. As you progress, it may be worth considering a heart-rate monitor to keep your effort level in check.

In the beginning, expect your legs to feel sore, but this will quickly pass with regular exercise. If you experience acute pain, stop running for a few days to allow your legs to heal, reducing the risk of injury. Shin splints are common injuries typically caused by overtraining or wearing inappropriate shoes. Always be aware of the difference between simple tiredness and injury, and ensure you do not exacerbate any overuse injuries.

Many assume that running simply involves putting on a pair of sneakers and heading out, but poor running form can result in serious injuries. Expert advice is often invaluable, such as these handy tips for proper running form from certified running coach Chris Hoffman:

A. Stand tall and lean slightly forward at ankles, not hips.

B. Keep head slightly forward, chin slightly tucked.

C. Keep focus 8 to 16 feet in front and downwards.

D. Breathe normally - mouth and/or nose, mouth slightly open.

E. Arms at sides, elbows at 90-degrees, prevent flailing by not over-swinging.

F. Keep hands loosely cupped, like holding a pebble, but allowing it to move in your palm.

At first, running will undoubtedly be challenging, and you'll be slightly breathless. That's normal and should improve. The 'talk test' can be a useful way to check exertion levels. If you can chat away while running, your pace is good. Incorporate a shorter, higher intensity run once or twice a week, where talking won't be as easy. This boosts your overall fitness and cardiovascular strength.

Finally, if you're planning to run outdoors, have your route in mind. Alternatively, you can use a treadmill. Both options have their benefits. Treadmills are excellent alternatives when weather conditions are poor and can be useful for easing you into new distances and speeds. Plus, the softer surface treadmills provide, compared to outdoor running, offers a lower risk of injury associated with the impact of running on hard surfaces.

Leg strength and ability can substantially improve through hill running. A helpful technique while ascending a hill involves shortening your stride and pumping your arms forward. When descending, rely on gravity and maintain a slight forward lean.

Side stitches, an inconvenience for runners and different athletes, often result from gravitational forces and the running's natural movement physically straining the connective tissues in the abdomen, according to Bob Murray, Ph.D., Sports Science Insights' founder. These can be prevented by exhaling hard and long, bending over at the waist while exhaling, or decelerating until the stitch disappears. (Beginner runners may find these breathing tips beneficial).

If you frequently experience side stitches, try abstaining from eating solid food right before a workout and ensure constant hydration.

The good news is, you won't need to alter your diet when learning to run unless preparing for an endurance event like a marathon. It is crucial to consume sufficient carbohydrates and lean proteins to rebuild muscle tissue. Healthy, high-energy food - including fruit, vegetables, and whole grains - is highly recommended.

Danny Dreyer, author of 'Chi Running: A Revolutionary Approach to Effortless, Injury-Free Running', suggests that runners should experiment to find what works best for them - particularly regarding nutrition before and after a workout. You might prefer running on an empty stomach or after a light pre-exercise snack.

Setting a goal to run a specific distance significantly helps maintain your motivation and regular running routine. Local races, which welcome all skill levels, provide a supportive and encouraging atmosphere for accomplishing your goal. Some may prefer to walk the distance, some may run, and if you desire, you can practice until you're confident about covering the entire distance before registering for a race three or four months away.

If crowded sidewalks or rocky trails aren't your preferred running environment, consider a treadmill workout. Newcomers are advised to start with a 1-percent incline and select a pace conducive to having a conversation, according to Hoffman. This endurance training regimen enhances your base mileage and endurance capabilities.

Initially, concentrate on maintaining your base endurance level for a specific duration instead of focusing on a set distance. Time is a less intimidating factor, and it facilitates tracking gradual improvements in distance over consistent workout periods. Hoffman advises beginners to aim for a 50-minute workout (walking or jogging) regardless of the distance covered.

As your training progresses, you should slowly incorporate various elements like speed and incline into your treadmill running workout, according to Hoffman. Every treadmill workout can offer a different focus, such as endurance, speed, or hill training. You can even combine all three for variety. Remember not to over-exert yourself, start slow, and always listen to your body.

Initially, consider a gradual increase in incline when you feel ready, as it promotes strength and power. Start with running at a 3-percent incline for a minute, then revert to the base level, and repeat. Begin increasing the time, speed, or incline once you get comfortable.

The principle of starting slow and steady applies when it comes to introducing speed intervals into your workouts. Hoffman stresses the importance of gradually adapting to increasing speeds to prevent loss of body control, which could lead to potential injury.

And no matter what treadmill running workout for beginners you do or how fast and far you run, warming up and cooling down is essential in preventing injury, says Hoffman. Before you step on the treadmill, do some dynamic stretches with active movements, such as leg swings and butt kicks, for at least five minutes to get your body warmed up. Then, once you finish your running workout, spend at least five minutes performing static stretches, such as calf stretches and forward folds, to cool the body down and keep injuries at bay.

Use this glossary to follow your running plans like a real pro:

Rate of Perceived Exertion (RPE): How hard you're working on a scale of one (sitting) to 10 (sprinting).

Cross-train: These are complementary workouts that will help you work muscles that don't get enough attention during your primary modality (in this case, running). For example, swim, bike, walk, or do total-body strength training for 20 to 30 minutes. 'Activities that don't tax running muscles are ideal,' says running coach and professional pickleball player Scott Fliegelman. 'If lifting, keep reps high, weights low, and make sure you're not overly fatigued for key workouts,' he recommends. (Here are five cross-training workouts all runners need.)

Strides: Strides are short, fast intervals. Not a sprint, but running as fast as you can (RPE 8 or 9). If you add some strides to your running workout, jog easy for the same duration as the stride after each.

Off: Rest! 'Following a strenuous workout, muscles need to repair their microtears,' says Fliegelman. Twenty-four hours of R&R (or a proper active recovery day) helps.

Base mileage: The average number of miles you run per week at any given time. Also known as your base.

Cadence: How many steps you take per minute as you run. A cadence of 170-180 steps per minute is thought to be ideal for most runners.

Fartlek: A running workout that involves incorporating bursts of fast running into a continuous, steady-state run.

Splits: The time it takes you to run a specific distance. For example, some people in a 5-mile race want to know their mile time or their mile splits.

Negative splits: Negative splits occur when you run the second half of your run, workout, or race faster than the first half.

Taper: A reduction in training intensity and volume as you get ready for a race.

Tempo run: A run performed at a harder pace than normal (approximately 80-85% of your max heart rate) for a sustained period of time.