Jogging, Treadmill

Execution

1. Walk briskly for 3-5 minutes to warm up, gradually increasing the speed into an easy jog.
2. Jog at a pace where you can still speak in full sentences, letting your arms swing naturally rather than gripping the handrails.
3. Keep your back upright and your eyes forward, without hunching to look at the display or your feet.
4. Hold that pace for the rest of the planned time or distance.
5. A beginner aims for 15-20 minutes of continuous easy jogging at a pace where full sentences still come out, not counting the 3-5 minute walking warm-up and the 3-5 minutes of walking at the end; if the breath goes, walk for 1-2 minutes and pick the jog back up.
6. Gradually slow to a walk for the last 3-5 minutes to bring your heart rate down before stopping.
7. To stop mid-session, slow the belt down and step onto the fixed deck beside it; if you feel dizzy or your feet stumble, hit the emergency stop or pull the safety key right away.

Quick cues

• Clip the safety key before you jog.
• Full sentences means the right pace.
• Arms swing naturally, no gripping the rails.
• Eyes looking forward.
• Ease off the pace before stopping.

Common faults

• Fault: Gripping the handrails tightly while running

  Fix: Slow the pace to a level where you do not need to hold on to stay balanced.

• Fault: Hunching forward to look at the display or your feet

  Fix: Keep your back upright and your eyes forward at eye level.

• Fault: Jumping straight to a fast speed at the start of the session

  Fix: Always walk for 3-5 minutes to warm up before shifting into a jog.

• Fault: Stopping the belt abruptly right after running fast

  Fix: Ease down to a walk for a few minutes before coming to a full stop.