Know how to operate the treadmill.
This may seem like a no-brainer, but many people just hop on the treadmill and begin using it without any knowledge of how it works. Because some treadmills have programs that increase the speed automatically, or because sometimes it moves faster than people originally expected, it's important to know how to be able to slow as well as speed up the machine and to stop it automatically. There are a number of safety features on the treadmill you should also know how to use.

Change your workout from time to time.
As good as treadmills are for exercise, they can also get boring very quickly. One way to prevent this is to change your workout occasionally. Some ways you can add variety include:

• Add sprints. For example, walk briskly for 5 minutes, then do a fast run for 30 seconds to one minute. If your goal is to burn fat, this is an excellent way to do so.


• Use hand weights while you walk. Not only will you increase your calorie expenditure, but you'll tone your arms at the same time.


• Put the treadmill at an incline. You can gradually increase the incline, or you can set it at a higher incline and walk on it for the duration of your work out. Inclines are good for building up your lower body muscles, and can also help you burn more calories.


• Increase your speed by a little every minute or two. For example, walk at 4 mph for two minutes, then 4.2 for a minute, then 4.3 for a minute, then jog at 4.5 for two minutes, and so forth.

These are a few ways to keep your treadmill workout from getting boring. They also burn more calories, making it a better workout overall.

Keep your treadmill maintained
If you own your own treadmill, make sure you keep it properly maintained and get repairs when necessary. Not only can loose or squeaky belts be dangerous, but they can also make it so you will be more likely to skip your work out. Follow maintenance guidelines, and keep your treadmill working in proper order.

Practice safety.
Treadmills can be dangerous with their moving parts and the speeds they reach, if you're not careful. For that reason, it's important to familiarize yourself with the safety features on your treadmill and take advantage of them. You should always know how to stop the treadmill immediately if it gets too fast or too high. Many treadmills have a safety feature that allows you to attach a sensor to your clothing, so if you get too far back from the belt, it pulls a clip off of the treadmill and stops it before you go flying off the back.

It's also important to wear the proper clothing and footwear while you are on the treadmill. Don't try and run or jog in flip flops or bare feet; you'll lose your footing and end up injuring yourself.

This treadmill workout guide shows you what to look out for while on the treadmill.