Running Tips for Beginner Treadmill Users

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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.

XTERRA Fitness TR150 vs Horizon Fitness T101

We’ve compared XTERRA Fitness TR150 and Horizon Fitness T101 to see how they stand against each other, so you know what you’re getting with each treadmill before choosing one.

Incline: The Horizon Fitness T101 has %10 motorized incline which is adjustable with the quick keys on its console. The TR150 has 3 levels of manual incline, which is hard to adjust when you want to change.
Motor Power: The motor on the T101 is a 2.5 CHP motor, while the XTERRA Fitness TR150 has a slightly smaller 2.25 CHP motor.
Maximum Speed: Both treadmills have a top speed of 10 MPH.
Running Area: The belt areas of the TR150 and T101 are 16″ X 50″ and 20″ X 55″.

See our full comparison below to learn why the Horizon Fitness T101 is a superior treadmill.

Xterra TR150

Horizon Fitness T101

Image of XTERRA Fitness TR150 treadmill Image of Horizon Fitness T101 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.

XTERRA Fitness TR150 vs Horizon Fitness T101 Specs Table

Max User Weight Capacity ?The maximum user weight that the treadmill can handle.
250 LBS
300 LBS
Motor Power ?How strong is the motor? We recommend at least a 2.25 HP motor for home use.
2.25 CHP
2.5 CHP
Maximum Speed ?Maximum speeds in miles per hour.
10 MPH 10 MPH
Incline
3 levels – Manual (.5%, 1%, 2%) 0 to 10 %
Decline
Folding
Running Area (Belt Size)
16″ X 50″ 20″ X 55″
Number of Programs
12 5
Heart Rate Monitor
EKG Grip Pulse and Hand Pulse Grips Pulse Grip
Wireless Heart Rate Monitor
Cooling Fan
Bluetooth
Display
5″ LCD Three LED Windows
Web Browser
Touchscreen
Audio
iFit Coach Compatible
Tablet holder
Warranty
Lifetime Frame 1 Year Motor 90 Days Parts 90 Days Labor Frame: Lifetime, Motor: Lifetime, Partss: 1 year, Labor:1 Year
See Price at Amazon See Price at Amazon

Side by side comparison of XTERRA Fitness TR150 and Horizon Fitness T101 treadmills.

Display and User Interface Comparison

The XTERRA Fitness TR150 has a 5″ LCD and the Horizon Fitness T101 has a Three LED Windows. We think the bigger screen size of the TR150 is a plus. Consoles of XTERRA Fitness TR150 and Horizon Fitness T101.

Bowflex T10 vs NordicTrack 1750

If you’ve come to this page to find out the differences between the Bowflex T10 and the NordicTrack 1750, then you found what you’re looking for.

The Commercial 1750 model has 38 programs against the T10’s 13 built-in programs. Another great feature about the NordicTrack 1750 is it is iFit Coach Compatible (1-year iFit membership included) so, you can get many more different workout options with this treadmill. The Bowflex T10 has its online coaching app called JRNY. It can create daily workouts, provides coaching and feedback but it is not included with the treadmill; a separate subscription is required.

Common to both models are, HD Color touchscreens, cooling fan, Bluetooth connectivity, 22-inch by 60-inch belt size, 12 MPH top speed, foldable frame, and 15% incline.
One minor advantage of the Bowflex T10 is its 0 to -5% decline range versus the NordicTrack 1750’s 0 to -5% decline angle.

Bowflex T10

NordicTrack Commercial 1750

Image of Bowflex T10 treadmill Image of NordicTrack Commercial 1750 treadmill

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

Bowflex T10 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.
3.0 CHP
3.75 CHP
Maximum Speed ?Maximum speeds in miles per hour.
12 MPH 12 MPH
Incline
0 to 15 % 0-to-15%
Decline
0 to -5 % 0 to -3 %
Folding
Running Area (Belt Size)
22″ X 60″ 22″ X 60″
Number of Programs
13 38
Heart Rate Monitor
Pulse Grip Bluetooth chest strap and EKG grip pulse
Wireless Heart Rate Monitor
Bluetooth Heart Rate Band (included)
Cooling Fan
Bluetooth
Display
Height Adjustable 10″ Full-Color Touch-Screen Display 10″ full color touch display
Web Browser
Touchscreen
Audio
iFit Coach Compatible
Tablet holder
Warranty
Frame: 15 years, Motor: 15 years, Mechanical 5 Years, Electronics: 1 year, Labor: 2 Years 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 T10 and NordicTrack Commercial 1750 treadmills.

Display and User Interface Comparison

Both models have 10″ Full-Color touch screen displays, the T10’s screen is height adjustable which is a plus. Consoles of Bowflex T10 and NordicTrack Commercial 1750.

Bowflex T10 vs Bowflex T22

The Bowflex T10 and the T22 are both solid treadmills that have similar specs. The T22 is the higher-end model with a 22-inch screen, more incline angle, more user programs, and a stronger motor.
Here we list their specs side by side, so by comparing them against each other like this, you should be able to decide which one is more suitable for you.

Bowflex T10

Bowflex T22

Image of Bowflex T10 treadmill Image of Bowflex T22 treadmill

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

Bowflex T10 vs Bowflex T22 Specs Table

Max User Weight Capacity ?The maximum user weight that the treadmill can handle.
400 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 15 % 0 to 20 %
Decline
0 to -5 % 0 to -5 %
Folding
Running Area (Belt Size)
22″ X 60″ 22″ X 60″
Number of Programs
13 16
Heart Rate Monitor
Pulse Grip Pulse Grip
Wireless Heart Rate Monitor
Bluetooth Heart Rate Band (included) Bluetooth Heart Rate Band (included)
Cooling Fan
Bluetooth
Display
Height Adjustable 10″ Full-Color Touch-Screen Display Height Adjustable 22″ Full-Color Touch-Screen Display
Web Browser
Touchscreen
Audio
iFit Coach Compatible
Tablet holder
Warranty
Frame: 15 years, Motor: 15 years, Mechanical 5 Years, Electronics: 1 year, Labor: 2 Years Frame: 15 years, Motor: 15 years, Mechanical 5 Years, Electronics: 1 year, Labor: 2 Years
See Price at Amazon See Price at Amazon

Side by side comparison of Bowflex T10 and Bowflex T22 treadmills.

Display and User Interface Comparison

Both models have height-adjustable full-color touch screens. The Bowflex T22 has a larger 22-inch display compared to the T10’s 10-inch screen. Consoles of Bowflex T10 and Bowflex T22.

Bowflex T7 vs T10 Treadmills

The T7 and T10 are foldable high-end treadmills from Bowflex. Both the T7 and T10 come with a Bluetooth heart rate band.
It might look very similar to the T7, but the T10 offers a significant upgrade in its screen size (10-inches vs 7-inches). Furthermore, the screen of the T10 is height adjustable. The T10 also has a wider 22×60 deck, compared to T7’s 20×60 running belt.

Bowflex T7

Bowflex T10

Image of Bowflex T7 treadmill Image of Bowflex T10 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.

Bowflex T7 vs Bowflex T10 Specs Table

Max User Weight Capacity ?The maximum user weight that the treadmill can handle.
375 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
3.0 CHP
Maximum Speed ?Maximum speeds in miles per hour.
12 MPH 12 MPH
Incline
0 to 15% 0 to 15 %
Decline
0 to -5 %
Folding
Running Area (Belt Size)
20″ X 60″ 22″ X 60″
Number of Programs
10 13
Heart Rate Monitor
Pulse Grip Pulse Grip
Wireless Heart Rate Monitor
Bluetooth Heart Rate Band (included) Bluetooth Heart Rate Band (included)
Cooling Fan
Bluetooth
Display
7″ Full-Color Touch-Screen Display Height Adjustable 10″ Full-Color Touch-Screen Display
Web Browser
Touchscreen
Audio
iFit Coach Compatible
Tablet holder
Warranty
Frame: 15 years, Motor: 15 years, Mechanical and Electronics: 5 Years, Labor: 2 Years Frame: 15 years, Motor: 15 years, Mechanical 5 Years, Electronics: 1 year, Labor: 2 Years
See Price at Amazon See Price at Amazon

Side by side comparison of Bowflex T7 and Bowflex T10 treadmills.

Display and User Interface Comparison

The Bowflex T7 has a 7″ Full-Color Touch-Screen Display and the Bowflex T10 has a Height Adjustable 10″ Full-Color Touch-Screen Display. Both the T7 and the T10 have a touchscreen. We think the bigger and adjustable display of the T10 is an important plus. Consoles of Bowflex T7 and Bowflex T10.