Last updated July 2026.
Getting started on a treadmill is simpler than the amount of advice online makes it seem. Here’s what actually matters, and a plain-language note on which common “rules” are genuinely useful versus just one coach’s personal preference.
The Basics
- Start slower than feels necessary. A comfortable walking pace is usually 2.5 to 3.5 mph. You can always increase speed or incline once you’re oriented.
- Use the safety clip. Most treadmills include a clip that attaches to your clothing and stops the belt if you fall. Use it, especially when trying a new speed or incline.
- Face forward, don’t look down at your feet. Looking down affects posture and balance more than people expect.
- Increase incline and speed gradually across sessions, not within a single session before your body has adjusted to the machine.
Common Rules, Fact-Checked
“Never use 0% incline”
This one gets overstated. The real, research-backed version applies specifically to faster running, where a slight incline (commonly 1%) helps offset the treadmill’s lack of wind resistance. For walking, especially at a moderate pace, flat is perfectly fine. Full breakdown on our dedicated page.
“Don’t hold the handrails”
This one holds up well. Gripping the rails, especially while leaning back, measurably reduces how much work your legs are doing, which means a lower real calorie burn than the console shows. See the actual peer-reviewed numbers on our handrail effect page.
“Vary your speed throughout the session”
This is reasonable general advice for keeping sessions engaging and building varied fitness, but it’s not a hard requirement. Steady-state sessions at a constant pace are a legitimate, effective training method too, particularly for building an aerobic base.
“Limit sessions to 20 minutes”
This is more personal coaching preference than universal rule. Session length should match your goals and fitness level, there’s nothing inherently wrong with longer steady-state sessions if your joints and schedule allow for them.
Setting a Goal
Rather than running on the treadmill aimlessly, it helps to have a specific target, whether that’s a distance, a calorie number, or a pace you’re working toward. Use the calculator on our homepage to see how different combinations of speed, incline, and time translate into calories burned, and build a session around a number that actually means something to you.