Beginning Your Workout

• When you begin to use the treadmill, the correct way to get on is when the belt is moving at a slow rate. Start off with both feet on the side, next to the belt, where there is usually a strip for you to stand on, and start the speed at a 2.5 setting. This will get the belt moving at a slow speed so you may safely get on. Hold the rails on the side of the treadmill and begin to walk, gradually working up to a speed you are comfortable with.
  
  Starting the treadmill before you get on reduces injury. Individuals are often hurt due to getting onto the treadmill when it is going too fast and they slip off, or they start out on a stopped belt and get thrown back when the belt begins to move.
  
  

Handrails

• Handrails are there to provide balance when you are getting on or off the treadmill. Using them during your walk or run hinders the workout, because you are unable to move the arms naturally to gain stride. Holding handrails also prohibits you from maintaining a good posture while working out, which may leave you sore later on.
  
  Walk at a slower pace if you need to maintain balance, as opposed to holding on to rails to go faster. If you have a condition that makes it hard for you to balance, use the handrails to prevent injury; however, ask a trainer for advice on posture even if you must hold the rails.
  
  

Speed

• The correct way to use a treadmill for fitness is to maintain a good posture of standing up straight and not hunching shoulders. If you are going too fast, you may begin to lose good form and make the exercise less effective. Slow down the speed so that you may walk at a normal stride, with back and shoulders straight.
  
  Try running if walking is not enough of a challenge for you. Running will increase calories burned as well as raise the heart rate. Alternating between walking and running helps burn off more calories in a shorter amount of time.