Safety

• Running on a treadmill is more dangerous than running outside, because falling on the rotating tread can fling the runner off the back of the machine and cause friction burns. Many treadmills function with a magnetic key that will shut down the treadmill when it is pulled off. Fasten a clip to your shorts and attach it to the key with a string so that if you fall from the treadmill it will stop. Also, familiarize yourself with the arm supports on either side of the treadmill's running surface. If you trip or the treadmill experiences a malfunction, you may have to use these supports to quickly support your body weight and get your feet off the rotating tread. Always use a treadmill with several feet of free space behind it. Try to run in the middle of the tread to prevent the possibility of a misstep.
  
  

Preparation

• Just because you are running on a treadmill, it does not mean you should be lazy in your preparation. Before you start your run, make sure that essential items are within reach so that you can use them while you run instead of stopping and getting off the treadmill. A water bottle and a towel are good things to have nearby. It is likely that you will sweat much more running on a treadmill than you would outside because there is no wind indoors and you are not actually moving through the air. Consider setting up a large fan to blow on you as you run. Toweling off when sweat starts dripping on the treads will prevent the surface from becoming slippery.
  
  

The Workout

• Treadmills often seem easier than road or trail running because the surface is uniform and there are no hills. To increase the difficulty of your workout to better mimic a real run, set the treadmill to a half degree or full degree of incline. Staying motivated on a treadmill can be difficult because you know you can easily quit at any point. It can be helpful to distract yourself from the numerical displays of the treadmill by watching television or a movie or by listening to music. One advantage of treadmills is that you can set a certain pace and force yourself to keep that pace; if you slow down, you will have to make a conscious effort to reduce the speed settings. On the other hand, if your feet are gravitating toward the back of the treadmill and your form starts to break down, you should lower the speed settings.