Run

How to do it

Step onto the treadmill and attach the safety clip to your clothing. Start the belt at a slow speed and carefully step on. Gradually increase the speed and, if desired, the incline. Run with a slight forward lean, keeping your head up and arms relaxed at your sides. Maintain a consistent stride and breathe rhythmically. Use the controls to adjust intensity and end your run by slowing the belt to a walking pace before stepping off.

1. 1Drive through your hips and squeeze your glutes at the top; you should feel them powering the movement
2. 2Move in a smooth, rhythmic manner; you should feel your legs and core working to keep you balanced
3. 3Move deliberately and with control rather than relying on speed or momentum

Common mistakes

• ×Don't feel pain or strain in unrelated areas; adjust your load or range if you do
• ×Don't hunch your shoulders or slouch; avoid sloppy, uncontrolled steps
• ×Don't use momentum or rush through the reps, quality trumps quantity

Muscles worked

The run mainly works the quads, glutes, and hamstrings, with the calves and upper abs assisting.

• QuadsPrimary
• GlutesPrimary
• HamstringsPrimary
• CalvesSupport
• Upper AbsSupport
• Lower AbsMinor