Running, Treadmill
The Running, Treadmill primarily targets your Quadriceps, with support from Calves, Glutes, Hamstrings. It requires machine and is best suited to beginner lifters.
Beginner level · Equipment: Machine
Primary muscles: Quadriceps Secondary muscles: Calves, Glutes, Hamstrings
How to perform Running, 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 running outside. A 150 lb person will burn over 450 calories running 8 miles per hour for 30 minutes. Maintain proper posture as you run, and only hold onto the handles when necessary, such as when dismounting or checking your heart rate.
Frequently asked questions
What is the proper foot strike technique for treadmill running?
Aim for a mid-foot strike directly under your center of gravity to reduce joint impact. Avoid overstriding, which leads to heavy heel striking and increased braking forces.
Which muscle groups are primarily targeted during a treadmill run?
The quadriceps are the primary movers responsible for knee extension and shock absorption. The glutes, hamstrings, and calves provide secondary support for propulsion and stability.
What is a common mistake to avoid when using a treadmill?
Holding onto the handrails alters natural gait mechanics and reduces the caloric expenditure of the exercise. Maintain a natural arm swing to ensure proper balance and core engagement.
How should a beginner start a treadmill running program?
Begin with a walk-to-run interval approach, such as alternating one minute of jogging with two minutes of walking. Gradually increase the running duration as aerobic capacity improves.
How should treadmill running be programmed for general fitness?
Frequency typically ranges from three to five sessions per week depending on recovery capacity. Duration can vary from 20 to 60 minutes based on specific cardiovascular goals.
Sample sets & reps for Running, 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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