Treadmill Running

Quads Calves HamstringsGlutes Compound Treadmill

How to do it

Starting position

Step onto the center of the treadmill
Attach the safety clip to your clothes
Set the speed to a walking pace
Place both feet side by side on the belt

Movement

Start jogging lightly in place
Slowly increase to your desired speed
Land your foot directly under your body to avoid braking
Do not hold the handrails and maintain a natural arm swing

Breathing

Inhale deeply through your nose and exhale steadily through your mouth

Trainer tips

Keep your upper body upright and look straight ahead
Land your feet directly under your body

Cautions

If the speed is too fast, you can sprain your ankle, so adjust it to your fitness level
Adding just a 1-2% incline creates a load similar to outdoor running
Running while holding the handles
Taking an excessively wide stance

If you feel pain during the exercise, stop. If it continues, talk to a professional.

Exercise info

Primary muscles	QuadsCalves
Secondary muscles	Hamstrings · Glutes
Equipment	Treadmill
Movement pattern	Conditioning
Recommended time	20–40 min

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Representative exercise: Treadmill Running

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This information is based on our analysis of public content from evidence-based training experts in Korea and abroad. It is not a substitute for medical advice. Weights and sets differ from person to person. The GYMKC app uses the sets you log to calculate the weight and reps for your next set.