Running Tips for Beginner Treadmill Users

Image by profivideos from Pixabay

If you have any questions about warming up before using the treadmill, clothes to wear while running and nutrition after running, then read this article.

Pre-running warm-up

If you start running well without warming up yourself, you will likely injure yourself.  

So how long should you warm-up before running? 

You should walk or jog at least one-third of the time of your actual running workout. For example, if you are going to run for half an hour on your treadmill then it is a good practice to warm up for 10 minutes.

Clothing

You do not need to have fancy running clothing to get the best from your workout, but you will certainly need a good pair of running shoes for your health and prevent any possible injuries and make your runs more comfortable.

There are mainly three things to look for when choosing a new pair of shoes for running; 

Weight of shoes: Lighter weight shoes are great for long workouts.

Cushioning: Shoes that are heavily cushioned are great for new runners and make you feel comfortable, but the extra thickness usually comes with extra weight.

Flexibility: It must be flexible enough for delivering a comfortable running experience.

Other than a good pair of shoes, we recommend synthetic running socks to prevent blisters, and if you’re are a woman you should wear a supportive sports bra that fits properly.

Also avoid wearing 100% cotton t-shirts, sweatpants, and sweatshirts because they will stay wet once you sweat. There are running clothes made from special fabrics wick away sweat and keep you dry.

Cool Down Routine

Do not stop immediately after you finish running and let your heart rate slow down. Most treadmills feature a cool-down function, which slowly slows down the treadmill (usually slows down 0.5 mph every minute) and let your heart rate drop. After long-running sessions, 3-5 minutes of walking and body stretching will help you recover faster, reduce muscle soreness and lessen your risk of injury.

Nutrition

One of the most common questions that new treadmill users ask is what to eat before, during, and after running.

Before a run: It is best to eat foods that are high in carbohydrates and lower in fat, fiber, and protein.

During a Run: Replace your lost fluids by drinking water.

After a Run: What you eat after a workout often depends upon your fitness goals. 

  • Are you trying to lose weight? Then you should have a low-calorie meal.
  • Are you trying to build muscle? Then you should have a higher-protein meal with enough complex carbohydrates.

In both cases, you should replace your lost fluids by drinking enough water.

How to Use a Treadmill Correctly

In gyms everywhere, treadmills are a staple-equipment that some users make use of religiously. Available in both manual and motorized models, treadmills feature a belt that continuously moves on a straight path, which serves as a running or walking surface. For the most part, treadmills are pretty simple cardio machines to use to work up a sweat and get your heart rate pumping. However, crazy treadmill-related YouTube videos are enough to indicate that people do not always use treadmills properly. Still, in your everyday exercise routine, you may be using the treadmill incorrectly as well. In the interest of safety, here are some great tips on how to correctly use a treadmill.

Have the Right Footwear

Sure, proper running or walking shoes may not be the first thing on your mind when you are getting ready to use the treadmill. However, the right shoes are essential when using the surface of a treadmill. The right shoes will provide adequate cushioning to aid in injury prevention and grip support for the treadmill’s smooth surface.

Ease into your Workout

You should never start at breakneck speeds on a treadmill to avoid an embarrassing and hazardous tumble.

  • Begin with one foot on either side of the platform on the treadmill, as though you are straddling the belt, and adjust the set-up speed to one that is slow and safe enough before you step gently onto the belt. As a safety precaution, always check the speed of the treadmill prior to stepping on, and make the adjustment accordingly.
  • Use the handrail as support to get a feel of the movement and balance, and when you are comfortable, release your grip and get ready to build momentum.
  • Begin pumping your arms and let your legs follow that movement at a moderately slow pace and increase the speed gradually as your body warms up.

Stay Focus Straight Ahead

After all, it’s a gym, where numerous distractions abound, but it’s a safe practice to keep your gaze in front of you since your feet generally follow your eyes. A quick glance to the side could mean disaster. So, ignore calls when the phone rings, avoid fitness buffs trying to show off, or simply anything that could interfere with your focus and increase the risk of stumbling.

Keep Safety in Mind at All Times

  • Run or walk forward and not backward; the belt moves in a forward motion and your movement should match the intended use of the treadmill.
  • Reduce the speed in the event that you lose your balance; brace the handrail and gently step off the belt when the treadmill stops moving.
  • Increase speed gradually to prevent a tumble or serious injury.
  • Never step off a moving treadmill; let it come to a complete stop before a dismount.

There is a correct way to use a treadmill, and you should keep these tips in mind for your safety.

ProForm 905 CST vs 600i

In this review, we will compare the 905 CST and Performance 600i from ProForm. Before going into more detail, here are some keypoints about these two treadmills.
Motor Power: The motor on the 905 CST is a 3.0 CHP motor, while the ProForm Performance 600i has a slightly smaller 2.5 CHP motor.
Maximum Speed: The maximum speed of the 905 CST is 12 MPH, while the ProForm Performance 600i can reach a maximum speed of 10 MPH.
Running Area: The belt areas of the 905 CST and Performance 600i are 20″ X 60″ and 18″ X 55″.

ProForm 905 CST

ProForm Performance 600i

Image of ProForm 905 CST treadmill Image of ProForm Performance 600i treadmill

Here we list all available specs side by side so you can see which one of these treadmills would be a better choice for you.

ProForm 905 CST vs ProForm Performance 600i Specs Table

Max User Weight Capacity ?The maximum user weight that the treadmill can handle.
350 LBS
300 LBS
Motor Power ?How strong is the motor? We recommend at least a 2.25 HP motor for home use.
3.0 CHP
2.5 CHP
Maximum Speed ?Maximum speeds in miles per hour.
12 MPH 10 MPH
Incline
0-to-12% 0-to-10%
Decline
Folding
Running Area (Belt Size)
20″ X 60″ 18″ X 55″
Number of Programs
30 50
Heart Rate Monitor
Bluetooth chest strap and EKG grip pulse EKG grip pulse
Wireless Heart Rate Monitor
Cooling Fan
Bluetooth
Display
5″ backlit iFit display 10″ full color capacitive touch display
Web Browser
Touchscreen
Audio
no-info
iFit Coach Compatible
Tablet holder
Warranty
Lifetime frame and motor 3-year parts and 1-Year labor warranty Lifetime frame and motor 2-year parts and 1-Year labor warranty
See Price at Amazon See Price at Amazon

Side by side comparison of ProForm 905 CST and ProForm Performance 600i treadmills.

Display and User Interface Comparison

The ProForm 905 CST has a 5″ backlit iFit display and the ProForm Performance 600i has a 10″ full color capacitive touch display. The Performance 600i has a touchscreen which is great while the 905 CST has buttons for controlling the treadmill, so browsing the menus is not as easy as the Performance 600i. We think the bigger display size of the Performance 600i is a plus. Consoles of ProForm 905 CST and ProForm Performance 600i.

Built in Programs

The Performance 600i has 20 more programs, 50 vs 30. Both treadmills are iFit Coach Compatible so you can get many different workout options.

Bottom Line

We gave the ProForm 905 CST a rating of 80 over 100 while we gave 75 for the Performance 600i because, the 905 CST has a stronger motor, more user weight capacity, and a good price for the features you get. Also larger belt size of the 905 CST makes it a superior option for faster workouts.

ProForm 905 CST vs Bowflex BXT216

If you made your research and have narrowed down your treadmill purchase options to the ProForm 905 CST or Bowflex BXT216, here are the things you need to know. Before going into more detail, here are the most important things you need to know about these two treadmills.
Motor Power: The motor on the BXT216 is a 4.0 CHP motor, while the ProForm 905 CST has a smaller 3.0 CHP motor.
Maximum Speed: Both treadmills have a top speed of 12 MPH.
Running Area: The belt areas of the 905 CST and BXT216 are 20″ X 60″ and 22″ X 60″.

ProForm 905 CST

Bowflex BXT216

Image of ProForm 905 CST treadmill Image of Bowflex BXT216 treadmill

Here we list all available specs side by side so you can decide which one of these treadmills would be a better option for you.

ProForm 905 CST vs Bowflex BXT216 Specs Table

Max User Weight Capacity ?The maximum user weight that the treadmill can handle.
350 LBS
400 LBS
Motor Power ?How strong is the motor? We recommend at least a 2.25 HP motor for home use.
3.0 CHP
4.0 CHP
Maximum Speed ?Maximum speeds in miles per hour.
12 MPH 12 MPH
Incline
0-to-12% 0-to-15%
Decline
Folding
Running Area (Belt Size)
20″ X 60″ 22″ X 60″
Number of Programs
30 11
Heart Rate Monitor
Bluetooth chest strap and EKG grip pulse Contact & Telemetry Enabled (chest strap included)
Wireless Heart Rate Monitor
Cooling Fan
Bluetooth
Display
5″ backlit iFit display 9″ Full Color, Backlit LCD
Web Browser
Touchscreen
Audio
iFit Coach Compatible
Tablet holder
Warranty
Lifetime frame and motor 3-year parts and 1-Year labor warranty 15 years frame and drive 5 years on Motor and Mechanical 2 years coverage on Parts, Electronics and Labor
See Price at Amazon See Price at Amazon

Side by side comparison of ProForm 905 CST and Bowflex BXT216 treadmills.

Display and User Interface Comparison

The ProForm 905 CST has a 5″ backlit iFit display and the Bowflex BXT216 has a 9″ Full Color, Backlit LCD. We think the bigger screen size of the BXT216 is a plus. Consoles of ProForm 905 CST and Bowflex BXT216.

Built in Programs

The 905 CST has 19 more programs, 30 vs 11. The ProForm 905 CST is iFit Coach Compatible so you can get many more different workout options with this treadmill.

Bottom Line

We gave the Bowflex BXT216 a rating of 95 over 100 while we gave 80 for the 905 CST because, the BXT216 has a stronger motor, more user weight capacity, larger screen, and a good price for the features you get. Also wider running area of the BXT216 makes it a better treadmill for taller runners.

ProForm 905 CST vs ProForm Performance 800i

If you made some research and have narrowed down your treadmill purchase options to the ProForm 905 CST or ProForm Performance 800i, let’s take a look at what you get with both treadmills. Before going into more detail, here are the most important things you need to know about these two treadmills.
Motor Power: The motor on the 905 CST is a 3.0 CHP motor, while the ProForm Performance 800i has a slightly smaller 2.75 CHP motor.
Maximum Speed: Both treadmills have a top speed of 12 MPH.
Running Area: The belt areas of the 905 CST and Smart Performance 800i are 20″ X 60″ and 18″ X 60″.

ProForm 905 CST

ProForm Smart Performance 800i

Image of ProForm 905 CST treadmill Image of ProForm Performance 800i treadmill

Here we list all available specs side by side so you can decide which one of these treadmills would be a suitable choice for you.

ProForm 905 CST vs ProForm Performance 800i Specs Table

Max User Weight Capacity ?The maximum user weight that the treadmill can handle.
350 LBS
315 LBS
Motor Power ?How strong is the motor? We recommend at least a 2.25 HP motor for home use.
3.0 CHP
2.75 CHP
Maximum Speed ?Maximum speeds in miles per hour.
12 MPH 12 MPH
Incline
0-to-12% -2-to-10%
Decline
Folding
Running Area (Belt Size)
20″ X 60″ 18″ X 60″
Number of Programs
30 50
Heart Rate Monitor
Bluetooth chest strap and EKG grip pulse EKG Grip Pulse Sensor
Wireless Heart Rate Monitor
Cooling Fan
Bluetooth
Display
5″ backlit iFit display 14″ Smart HD Touchscreen
Web Browser
Touchscreen
Audio
iFit Coach Compatible
Tablet holder
Warranty
Lifetime frame and motor 3-year parts and 1-Year labor warranty Lifetime frame and motor 3-year parts 1-Years labors warranty
See Price at Amazon See Price at Amazon

Side by side comparison of ProForm 905 CST and ProForm Performance 800i treadmills.

Display and User Interface Comparison

The ProForm 905 CST has a 5″ backlit iFit display and the ProForm Performance 800i has a 14″ Smart HD Touchscreen. The Smart Performance 800i has a touchscreen which is great while the 905 CST has buttons for controlling the treadmill, so browsing the menus is not as intuitive as the Smart Performance 800i. We think the bigger screen size of the Smart Performance 800i is a plus. Consoles of ProForm 905 CST and ProForm Performance 800i.

Built in Programs

The Smart Performance 800i has 20 more programs, 50 vs 30. Both treadmills are iFit Coach Compatible so you can get many different workout options.

Bottom Line

We gave the ProForm Performance 800i a rating of 95 over 100 while we gave 80 for the 905 CST because, the Smart Performance 800i has a touch screen, larger screen, more programs, decline control, and a good price for the features you get.

ProForm 905 CST vs SOLE F63 Treadmill

If you made your research and have narrowed down your treadmill purchase options to the ProForm 905 CST or SOLE F63 Treadmill, let’s take a look at what you get with both treadmills. Before going into more detail, here are some keypoints about these two treadmills.
Motor Power: Both treadmills have a 3.0 CHP motor.
Maximum Speed: Both treadmills have a top speed of 12 MPH.
Running Area: Both the 905 CST and F63 have same belt areas: 20″ X 60″.

ProForm 905 CST

Sole F63

Image of ProForm 905 CST treadmill Image of SOLE F63 Treadmill treadmill

Here we list all available specs side by side so you can see which one of these treadmills would be a better option for you.

ProForm 905 CST vs SOLE F63 Treadmill Specs Table

Max User Weight Capacity ?The maximum user weight that the treadmill can handle.
350 LBS
325 LBS
Motor Power ?How strong is the motor? We recommend at least a 2.25 HP motor for home use.
3.0 CHP
3.0 CHP
Maximum Speed ?Maximum speeds in miles per hour.
12 MPH 12 MPH
Incline
0-to-12% 0-to -15%
Decline
Folding
Running Area (Belt Size)
20″ X 60″ 20″ X 60″
Number of Programs
30 10
Heart Rate Monitor
Bluetooth chest strap and EKG grip pulse Pulse Grips Chest Strap Included
Wireless Heart Rate Monitor
Cooling Fan
Bluetooth
Display
5″ backlit iFit display White Back-lit 6.5″ LCD
Web Browser
Touchscreen
Audio
iFit Coach Compatible
Tablet holder
Warranty
Lifetime frame and motor 3-year parts and 1-Year labor warranty Lifetime frame and motor 3-year parts and electronics 1-Year labors warranty
See Price at Amazon See Price at Amazon

Side by side comparison of ProForm 905 CST and SOLE F63 Treadmill treadmills.

Display and User Interface Comparison

The ProForm 905 CST has a 5″ backlit iFit display and the SOLE F63 Treadmill has a White Back-lit 6.5″ LCD. We think the bigger display size of the F63 is a plus. Consoles of ProForm 905 CST and SOLE F63 Treadmill.

Built in Programs

The 905 CST has 20 more programs, 30 vs 10. The ProForm 905 CST is iFit Coach Compatible so you can get many more different workout options with this treadmill.

Bottom Line

We gave the SOLE F63 Treadmill a rating of 90 over 100 while we gave 80 for the 905 CST because, the F63 has larger display, and a good price for the features you get.

Bowflex BXT216 vs NordicTrack Commercial 1750

Before going into more detail, here are the most important things you need to know about these two treadmills.
Motor Power: The motor on the BXT216 is a 4.0 CHP motor, while the NordicTrack Commercial 1750 has a slightly smaller 3.75 CHP motor.
Maximum Speed: Both treadmills can reach a maximum speed of 12 MPH.
Running Area: Both the BXT216 and Commercial 1750 have identical running area: 22″ X 60″.

Bowflex BXT216

NordicTrack Commercial 1750

Image of Bowflex BXT216 treadmill Image of NordicTrack Commercial 1750 treadmill

Here we list all available specs side by side so you can decide which one of these treadmills would be a suitable option for you.

Bowflex BXT216 vs NordicTrack Commercial 1750 Specs Table

Max User Weight Capacity ?The maximum user weight that the treadmill can handle.
400 LBS
300 LBS
Motor Power ?How strong is the motor? We recommend at least a 2.25 HP motor for home use.
4.0 CHP
3.75 CHP
Maximum Speed ?Maximum speeds in miles per hour.
12 MPH 12 MPH
Incline
0-to-15% 0-to-15%
Decline
Folding
Running Area (Belt Size)
22″ X 60″ 22″ X 60″
Number of Programs
11 38
Heart Rate Monitor
Contact & Telemetry Enabled (chest strap included) Bluetooth chest strap and EKG grip pulse
Wireless Heart Rate Monitor
Cooling Fan
Bluetooth
Display
9″ Full Color, Backlit LCD 10″ full color touch display
Web Browser
Touchscreen
Audio
iFit Coach Compatible
Tablet holder
Warranty
15 years frame and drive 5 years on Motor and Mechanical 2 years coverage on Parts, Electronics and Labor Lifetime frame and motor 5-year parts and 2-Year labor warranty
See Price at Amazon See Price at Amazon

Side by side comparison of Bowflex BXT216 and NordicTrack Commercial 1750 treadmills.

Display and User Interface Comparison

The Bowflex BXT216 has a 9″ Full Color, Backlit LCD and the NordicTrack Commercial 1750 has a 10″ full color touch display. The Commercial 1750 has a touchscreen which is great while the BXT216 has buttons for controlling the treadmill, so navigating this display is not as intuitive as the Commercial 1750. We think the bigger screen size of the Commercial 1750 is a plus. Consoles of Bowflex BXT216 and NordicTrack Commercial 1750.

Built in Programs

The Commercial 1750 has 27 more programs, 38 vs 11. The NordicTrack Commercial 1750 is iFit Coach Compatible so you can get many more different workout options with this treadmill.

Bottom Line

We gave a rating of 95 for both models. We think you get many good features for a reasonable price with both treadmills.