Treadmill Walk

Also known as: Treadmill Walking, Walking on Treadmill

CardioWarm-up

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Body Part: Legs

Description

Steady walking on a flat treadmill belt with an upright torso, a natural arm swing and hands off the rails. It is low-impact cardio that works the legs, mainly the quadriceps, glutes and calves, and the set belt speed lets you hold an exact pace for a warm-up, a cool-down or a longer easy session.

How to Perform

Stand with your feet on the side rails, attach the safety clip to your clothing and start the belt at a slow speed.
Holding a handrail lightly, step onto the belt one foot at a time, then let go once your steps match the belt.
Stand tall with your chest up, shoulders relaxed and eyes looking forward.
Walk in the middle of the belt. Land on your heel just in front of your body and roll through the foot to push off from your toes.
Swing your arms naturally at your sides, opposite to your legs, without touching the handrails.
Raise the speed to a brisk walk you can hold for the planned time, keeping the belt flat.
To finish, lower the speed gradually, stop the belt and step off only once it has stopped completely.

What Muscles Work

Primary Muscle:

Secondary Muscles:

Tips

Start at a pace where you can still talk in full sentences. As it gets easier, raise the speed or the walking time, one at a time.
Push off through the ball of the foot and the big toe at the end of each step.
Let your arms swing from the shoulders with your elbows slightly bent to keep your rhythm.
Keep your core lightly braced so your pelvis stays level and does not sway from side to side.
Check where the stop button is before you start and keep the safety clip attached for the whole walk.

Common Mistakes

Holding the handrails or the console, which takes weight off your legs and changes your gait.
Leaning forward from the hips or rounding the shoulders.
Looking down at your feet or the console, which pulls the head and chest forward.
Overstriding, so the heel lands far in front of the body and brakes every step.
Shuffling with flat feet instead of rolling from heel to toe.
Drifting to the back or the edge of the belt, where it is easy to catch the side rail or slip off.
Setting the speed so high that you break into a jog and lose a steady rhythm.
Stepping off or turning around while the belt is still moving.