Treadmill Walk

Setup

1. 01Stand on the side rails and clip the safety key to your clothing.
2. 02Start the belt at a slow speed before stepping on.
3. 03Step onto the belt and match its pace with a natural stride.
4. 04Set the speed to a brisk but conversational walking pace, typically 3 to 4 mph.

Execution

1. 01Walk tall with the chest up and eyes forward, not down at the console.
2. 02Strike heel first and roll through to a full push-off from the toes.
3. 03Swing the arms naturally at the sides rather than gripping the handrails.
4. 04Hold a steady pace where you can talk but feel your breathing elevated.
5. 05Slow the belt gradually for 1 to 2 minutes before stepping off.

Checkpoints

• -Hands are off the handrails during normal walking.
• -Stride length feels natural, not artificially long to match belt speed.
• -Posture stays upright with no forward lean at the hips.
• -Breathing is elevated but you can still speak in sentences.

Common mistakes

• -Holding the handrails, which unloads the legs and distorts posture.
• -Setting the speed too high and overstriding to keep up.
• -Looking down at the console or a phone and rounding the upper back.
• -Stepping off a moving belt instead of slowing it first.