Jogging on Treadmill

First straddle the treadmill with your feet on the right and left step rails before starting the running belt. 

(Important: have a staff member instruct you or study the manual on how to enter your weight, select a program, and set/adjust the speed and incline).

• Mount the running belt at a slow speed. If needed, hold on to the hand rail in front of you while walking/jogging.
• Always warm-up, stretch, and cool-down during your jogging session. Begin each session by jogging at a low intensity for 5-10 minutes (warm-up) and then stretch your calves, quadriceps, hamstrings, hips, and low back muscles (refer to the Flexibility Training component for the principles and techniques of stretching.) After your exercise session, cool-down by walking at a low intensity for another 5-10 minutes and then stretch the same muscles as before.
• Be sure to breathe regularly throughout the exercise session.
• Once you are comfortable with the treadmill, try letting go of the handrails and pump your arms back and forth. Whether you're using the handrails or not, be sure to keep your back straight and upright and your abdominal muscles tight.

To increase the intensity, simply increase the speed (gradually) and/or increase the level of incline.
Dismount the treadmill (after cool-down) by gradually decreasing the speed until it comes to a stop.