Treadmill 101: Prep for Your First Race

If you just signed up for your first race, the treadmill can signify the beginning of a whole new you. The treadmill is easy-to-use with its pre-set programs and they’re available no matter what the weather is like outside! Now let’s get started on the treadmill!

According to a study on the effects of modest exercise, these are the benefits and results of walking for 30 minutes a day with no changes in diet:

  • It adds up to the equivalent of walking 10-12 miles a week
  • If you’re sedentary it’ll help you maintain your weight, and with additional exercise, you’ll advance your weight loss goals exponentially
  • Walking vigorously enhances your lean mass (muscle)
  • Preventative for cardiovascular disease, diabetes, and hypertension

Imagine these statistics once you incorporate healthy eating into the equation! Furthermore, walking on a treadmill functionally strengthens your bones, tendons, ligaments, and overall infrastructure – turning your body into a well-oiled machine!

How to Use the Treadmill

You’ll need to ask yourself: what’s my goal for the treadmill? Is it to actively walk to keep from staying sedentary? Changing up your workout by adding the treadmill? Are you adding a run in-between your resistance training circuits to accumulate time/distance efficiently? Whatever the reason may be there are two variables that are integral to matching up with your goal:

  • Incline rate
  • Speed

If you’re using the treadmill for the first time, it’d be best to find and press the Quick Start Button. From here you can use the following workout guide as a great way to get initiated with the treadmill!

40-Minute Treadmill Workout

Time Speed
0:00-5:00 3.0
5:00-10:00 3.5
10:00-12:00 5.5
12:00-16:00 3.5
16:00-18:00 5.5
18:00-22:00 3.5
22:00-24:00 5.8
24:00-28:00 3.5
28:00-30:00 5.8
30:00-35:00 3.5
35:00-40:00 3.0


If you’re a beginner but looking to incorporate some jogging into your workout, then give this format a shot! If it’s too easy or too hard, adjust the speed/length or time.

Time Speed
0:00-5:00 3.0
5:00-7:00 4.0
7:00-9:00 5.0
9:00-11:00 4.0
11:00-13:00 5.0
13:00-15:00 4.0
15:00-17:00 5.0
17:00-19:00 4.0
19:00-21:00 5.0
21:00-23:00 4.0
23:00-25:00 5.0
25:00-27:00 4.0
27:00-29:00 5.0
29:00-31:00 4.0
Time Speed
31:00-33:00 5.0
33:00-35:00 4.0
35:00-37:00 5.0
37:00-39:00 4.0
39:00-41:00 5.0
41:00-43:00 4.0
43:00-45:00 5.0
45:00-47:00 4.0
47:00-49:00 5.0
49:00-51:00 4.0
51:00-53:00 5.0
53:00-55:00 4.0
55:00-60:00 3.0


Bonus Exercises:

Do the following at a MUCH slower pace than you’re accustomed to if you’re trying these for the first time.

  • Walking backward – Works your leg muscles differently, helps with tight hips, and puts less strain on your knee joints.
  • Slow walking lunges – Slow your machine and incorporate walking lunges. This increases muscular efficiency and strength while getting an awesome stretch.
  • Dumbbell curls OR shoulder presses while walking – Choose light weights (2-5 lbs) and don’t walk too fast. This can increase your overall total body connectivity and strengthens your arms while burning more calories.
  • Squat Intervals on the Foot Rails – Every 2-5 minutes put your feet to the side of the treadmill and do 5-10 squats. Be careful not to drag your feet on the belt and make good use of the hand rails for safety.
  • Extreme Incline – Bump the incline level as high as it can go (or as high as you can handle).

The most important part is that you use the treadmill or elliptical  to get you moving!

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Josh is a massive weight loser. A journey that started when he was very young and battling depression, eating disorders, and bullies. His life’s mission is to always have an arm outstretched to those who are looking for a helping hand. He leads with the most important tools he has: heart and soul.