Jogging, Treadmill
The Jogging, Treadmill primarily targets your Quadriceps, with support from Glutes, Hamstrings. It requires machine and is best suited to beginner lifters.
Beginner level · Equipment: Machine
Primary muscles: Quadriceps Secondary muscles: Glutes, Hamstrings
How to perform Jogging, Treadmill
- Step 1. To begin, step onto the treadmill and select the desired option from the menu. Most treadmills have a manual setting, or you can select a program to run. Typically, you can enter your age and weight to estimate the amount of calories burned during exercise. Elevation can be adjusted to change the intensity of the workout.
- Step 2. Treadmills offer convenience, cardiovascular benefits, and usually have less impact than jogging outside. A 150 lb person will burn almost 250 calories jogging for 30 minutes, compared to more than 450 calories running. Maintain proper posture as you jog, and only hold onto the handles when necessary, such as when dismounting or checking your heart rate.
Frequently asked questions
What are the primary muscles targeted during a treadmill jog?
The quadriceps act as the primary movers for knee extension and shock absorption. Secondary engagement occurs in the glutes, hamstrings, and calves to provide propulsion and stability.
How can I maintain proper form while jogging on a treadmill?
Maintain an upright posture with a slight forward lean from the ankles rather than the waist. Keep your gaze forward and avoid holding the handrails to ensure natural arm swing and core engagement.
What is a common mistake to avoid when using a treadmill?
Many users make the mistake of heel striking or running too close to the front console. Aim for a mid-foot strike and maintain enough space to allow for a full, natural stride length.
How should a beginner progress their treadmill jogging routine?
Start with a power walking pace at a one percent incline to simulate outdoor terrain. Gradually increase the speed in small increments over several weeks as cardiovascular endurance improves.
What is an effective way to program treadmill jogging for general fitness?
Perform three to five sessions per week for twenty to forty minutes at a steady state. Alternatively, use interval training by alternating between higher speeds and recovery walks to increase intensity.
Sample sets & reps for Jogging, Treadmill
- Form first: 3 sets × 10-12 reps, 60s rest. RPE 6, focus on the target muscle.
- Hypertrophy: 3 sets × 12-15 reps, 45-60s rest. RPE 7-8, controlled eccentric.
- Burnout finisher: 2 sets × 15-20 reps, 45s rest. RPE 9, last set to failure.
Pick the scheme that matches your goal. Beginners should start at the lower end of every range; progress weight only when you hit the upper end of the rep range with one or two reps in reserve.
Related Quadriceps exercises
- All Fours Quad Stretch — stretch
- Alternate Leg Diagonal Bound — other
- Backward Drag — other
- Barbell Full Squat — barbell
- Barbell Hack Squat — barbell
See all Quadriceps exercises →
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