Starting with a beginner treadmill workout is a fantastic way to get familiar with exercise equipment and lay the groundwork for a solid fitness routine.

Not only will it help warm up your muscles, but it will also help you feel more comfortable in the gym — a crucial step in building confidence!

If you're unsure how to adjust the incline, speed, or find the right pace, here are six helpful tips to guide you through your next treadmill session!

1. Start with a Walk

Certified personal trainer Jill McKay recommends easing into your treadmill workout by walking first. She suggests starting at a comfortable pace of around 2.5 to 3 mph for a 5-minute warm-up. Gradually increase the speed until you're slightly out of breath. Aim for a steady pace for 5 to 15 minutes, depending on your fitness level.

2. Set Your Workout Duration

Planning your workout time helps you maintain your pace and make the most of your session. McKay advises knowing the length of your workout ahead of time. Whether it’s a quick 15-minute session or a longer 30-minute workout, your effort and pace will vary based on your time goal.

3. Try the Three-Minute Test

For beginners, tracking progress is key. Exercise physiologist Jerry Snider recommends a simple test: Walk for 1 minute, jog for 1 minute, and run for 1 minute. If you feel comfortable, you can gradually increase your speed. Remember, some days will feel easier than others, and that’s perfectly fine. Give your body time to recover.

4. Warm Up and Stretch

A good warm-up is crucial, especially when increasing the treadmill incline. Begin with a flat treadmill walk to get your muscles warmed up. If you're adding incline, consider stepping off the treadmill for a hamstring stretch to avoid discomfort and improve performance when you increase the intensity.

5. Go Slow and Steady

If your terrain is mostly flat, start with a mild incline to avoid overstraining your legs. A gradual approach helps prevent injury, such as shin splints. As you increase intensity, be patient and allow your body to adjust. Progress at a pace that feels comfortable for you and avoid rushing the process.

6. Limit Running on an Incline

While it’s tempting to push yourself, don’t overdo it with incline running. Snider recommends limiting incline work to 5-minute sessions at a time. For beginners, alternate between flat and inclined sections to maintain balance and avoid injury. A steeper incline should only be tackled for shorter bursts.

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