Legs · Leverage Machine
Run on Treadmill
How to do the run on treadmill, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Leverage Machine
- Difficulty
- Beginner
- Logged as
- time
- Movement
- Flexion
- Mechanic
- Compound
How to do it
Step onto the treadmill and clip on the safety stop. Start the belt slow, then build to your running pace and set an incline if you want. Run with a slight forward lean, head up and arms relaxed, keeping a steady stride and rhythmic breathing. Slow to a walk before stepping off.
- 1Your quads, hamstrings, and glutes driving each stride
- 2A smooth, rhythmic cadence with your core keeping you balanced
- 3Light, quick foot contacts rather than heavy pounding
Common mistakes
- Do not hunch your shoulders or stare down at your feet
- Avoid overstriding and landing hard on your heels
- Do not grip the rails to hold yourself up while running
Muscles worked
The run on treadmill mainly works the quads, glutes, and hamstrings, with the calves, upper abs, and hip flexors assisting.
- QuadsPrimary
- GlutesPrimary
- HamstringsPrimary
- CalvesSupport
- Upper AbsSupport
- Hip FlexorsSupport
- Lower AbsMinor
- Tibialis AnteriorMinor
Kovo programs the run on treadmill for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More quads exercises
- How to do the resistance band squat
- How to do the resistance band squat to press
- How to do the resistance band thruster
- How to do the resistance band squat walk
- How to do the barbell squat
- How to do the barbell bulgarian split squat
Last reviewed June 2026.