At Treadmill Review Guru, I test dozens of treadmills every year. Whenever a new model comes out, I’m quick to go for a run or a walk. In addition to professionally testing these machines, I’ve been running for 15 years, and treadmills have been a big part of that. I’ve learned a thing or two about maximizing my treadmill experience.
I didn’t get to where I am today without a few stumbles along the way. I’ve made plenty of treadmill mistakes, but I hope I can help you avoid following in my footsteps. Below, I’ve included the top ten mistakes beginners make on treadmills and how you can correct them. Let’s get your stride right.
The Top Five Mistakes: Fine-Tune Your Treadmill Workouts
Upgrade your treadmill workouts by avoiding these mistakes, from a treadmill expert.
1. Doing the same workout every time
It’s fine to have a go-to workout, but you shouldn’t be doing the same workout every time you hop on the treadmill. It doesn’t matter if you are doing HIIT, LISS, or something else; no single workout is good enough for every treadmill session. You should have slow and steady workouts, intervals, and hills.
The Fix: If the problem is that you aren’t sure what to do when you are on the treadmill, check out some training apps, YouTube videos, or a free training plan.
2. Making Every Workout Too Hard
Beyond just treadmill training, this mistake is made by new runners constantly. Every workout shouldn’t leave you feeling utterly destroyed. Most treadmill workouts should be done at an easier pace. Not only will you recover better, but you may even burn more fat by staying at a low intensity for longer.
The Fix: Strive for 80% of your workout time to be at an RPE of 2 to 4, and 20% of your workout to be at an RPE of 6 or greater. If you don’t train often, you can go for a 70/30 split instead.
3. Avoiding the Incline
Now, I don’t believe in setting your treadmill to 1% to mimic the air resistance of training outside. I often use the treadmill for my easier days, so I don’t want to add an unnecessary load. However, I’m also guilty of neglecting the incline for longer runs. Don’t just increase the speed, add on some incline, even if it’s just 2% for a couple of minutes.
The Fix: Use an app like iFIT, Peloton, or Kinomap that can either control your treadmill grade or recommend when you should add incline. I’ve stopped being so afraid of adding in some hills with the push from an instructor.
4. Getting right into the workout
The older I get, the more I value a good warm-up routine. Some days, I go from being stiff as a board to supple as a leopard with just a few minutes of muscle activation and form drills. Warm up properly before your treadmill workouts to reduce stiffness and aches, even if you don’t have any yet!
The Fix: Identify your problem areas. Is it your hips, knees, or ankles that give you the most trouble? Try moving through your full range of motion in each joint, paying extra attention to problem areas if you have any. Add drills that reinforce good walking and running form while using the treadmill.
5. Ignoring the benefits of training on a treadmill
Treadmill sessions have their own benefits. You can record yourself more easily to review your walking or running form, use the softer surface to recover, and walk backward without the fear of running into someone else. For more ideas on how to optimize your treadmill training, check out these five workouts that are better on a treadmill.
The Fix: Don’t just jump on the treadmill without a plan. Schedule your walks and runs ahead and plan intentional treadmill workouts. Play to the strengths of training on a treadmill so that you appreciate it more. Make use of the storage compartments, better cushioning, and climate-controlled environment!
Make friends with your treadmill and avoid these beginner mistakes for a better workout.
The Bottom Five: Squaring Away Your Treadmill
My next five beginner treadmill mistakes are focused more on the treadmill itself than on how you structure your workout. Still, you would be remiss to overlook these mistakes.
6. Not testing your treadmill’s capabilities
User manuals are one of the most boring types of literature in all existence. However, they are extremely useful for learning how to set up workouts on your treadmill. You can also go the route of pushing every button to see what it does. The point is that you should see what features your treadmill has and make use of them.
Some treadmills are FTMS-compatible, allowing them to pair with a variety of free and paid workout apps. Treadmills may also allow you to export your activities to apps like Strava, Garmin, and Apple Health. They may also have heart rate training options and more.
The Fix: If you have a treadmill that we’ve reviewed, check out our written reviews or videos to see us walk through the features. I also recommend giving yourself a few extra minutes before your workout to try out your treadmill’s settings and features.
7. Forgetting treadmill maintenance
Most treadmills require lubrication after a specified interval of months, miles, or hours of use. They also require frequent cleaning around the treadmill deck to prevent debris from getting sucked into the motor hood. You should also remove the motor hood and vacuum it out.
These tasks extend your treadmill’s life by keeping the motor healthy. If you forget to do routine maintenance, your treadmill motor may burn out too quickly.
The Fix: Follow the maintenance schedule prescribed by your treadmill’s user manual. To prevent yourself from forgetting, set a recurring reminder on your phone.
8. Storing your treadmill in the garage
Growing up, my family kept the treadmill (and then the elliptical) in our garage. Most of us just don’t have the space for a large cardio machine in our homes. Yet, one important thing you shouldn’t overlook is that storing a treadmill (or other cardio equipment) in a non-climate-controlled space usually voids the warranty.
The Fix: This one is hard to fix. I suggest finding an alternative storage location if possible. If it’s not possible, you may have to do without the warranty and try your best to keep the treadmill safe from the elements.
9. Not setting up a safe treadmill space
Treadmills are dangerous machines. Adults, pets, and children die because of treadmills, even if it’s not often. To set up a proper treadmill space, ensure there is ample room on the sides and behind the treadmill. Don’t let children or pets around while the treadmill is in use.
The Fix: Take every safety precaution before starting a treadmill workout. Check the electrical wires, tie your shoes, clip on the safety key, and ensure no pets or children are around.
10. Running or walking too close to the motor hood
The last mistake is running and walking too close to the motor hood. It’s a minor issue. I kick the treadmill motor hood all the time. Yet, crowding the treadmill console can impact your running form and lead to a worse experience on the treadmill overall. I’ve also noticed that the cushioning is usually better a little further back, too, because of the shock absorber positioning.
The Fix: Grow comfortable with the treadmill. If you strike the motor hood or can’t get a good forward lean, try moving back a ways.
Key Takeaways
- Plan ahead to add variety to your treadmill workouts.
- Read the user manual to learn about your treadmill features and maintenance routine.
- Create a treadmill experience that is safe for you, everyone else, and the treadmill.
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