Warm-up

• A good warm-up promotes blood circulation in the muscles preparing them for a workout. Set the treadmill speed for two miles per hour (mph) and walk for five minutes.
  
  

Increase speed

• After five minutes of walking at two mph, increase the speed one-tenth of a mile every minute for the next 10 minutes.
  
  

Beginning to run

• After a 15-minute warm-up, the muscles are ready to work. Increase the speed of the treadmill in one-tenth of a mile increments until you begin to jog. Depending on your fitness level this could be anywhere between three and four and half miles per hour.
  
  Hold the speed at that point for two minutes.
  
  

Easy pace running

• After two minutes, assess your breathing; is breathing easy or labored? If breathing is easy, increase your speed a little more. If not, reduce the treadmill speed.
  
  According to running coach, Hal Higdon, you should be able to run at an easy pace for a long time; an hour or more. If you feel as though you would be unable to maintain your pace for an hour, slow down.
  
  

Recovery

• If breathing is hard or you are short of breath when speaking, decrease the treadmill speed. A slower jog will allow you to catch your breath and will likely provide the appropriate easy pace speed for your workout.