What speed should a beginner start at on a treadmill?

Start at a gentle pace of around 3 mph with a 1% incline. Once that feels comfortable, increase the speed and incline gradually, only as far as you can go while keeping good form.

Should you drink water while on a treadmill?

Yes. Staying hydrated before, during and after your run helps you avoid dehydration and fatigue, so keep a water bottle within easy reach for every workout.

What should I do if I feel dizzy on a treadmill?

Stop straight away. Feeling lightheaded, dizzy or exhausted is a sign to take a break. The treadmill is no substitute for rest when your body needs it.

6 Treadmill Mistakes Beginners Make (And How to Avoid Them)

Just starting out on a treadmill? Feeling a little awkward the first time is completely normal, but using a treadmill is genuinely easy once you know the basics. The quickest way to build confidence is to sidestep the most common beginner mistakes. Here are the six treadmill mistakes new runners make most often, and exactly how to avoid each one.

1. Starting too fast

The first mistake to avoid is starting too fast, especially on your first time on a treadmill. When the speed and incline are set right for you, walking or running should feel natural and comfortable from the moment you set off.

Start at a pace of around 3 mph with a 1% incline. You can increase these numbers gradually over time, but don't push past what lets you maintain good form throughout your session.

2. Forgetting to take rest days

Don't use the treadmill if you're feeling unwell. Rest in another part of the gym or head home for the day. There's no point being on a treadmill when you can't give it your all.

If you're coming down with something, or simply too tired to last more than 10 minutes at a time, don't rely on the treadmill to make you feel better. It's a great way to release some endorphins without hammering your joints, but it's no substitute for rest when your body needs it.

Know when to stop

Stop immediately if you feel lightheaded, exhausted or dizzy. These are clear signs that you need to take a break.

3. Not drinking water during your run

Hydration is key when you're running on a treadmill. Drinking water before, during and after your workout helps you avoid dehydration and fatigue. Running without water to hand is never a good idea, so keep a bottle nearby for every session.

4. Not wearing appropriate clothing

Wear clothing that doesn't restrict your movement or risk tripping you up. If you favour baggy clothes, make sure the bottoms can't get caught under your shoes or any part of the treadmill. Whatever you wear should be fitted enough to stay clear of the belt.

5. Not pacing yourself

Take your time and build up gradually rather than going flat out for the whole session. This matters most on your first workout, or any time you feel lightheaded, dizzy or unwell. In those cases, stop straight away.

The single most important thing on a treadmill is listening to your body. Pay attention to how you feel and don't push past what feels right. Keep water on hand and wear comfortable, fitted clothing, and you'll set yourself up for a far better run.

6. Not asking for help

If you're unsure how the treadmill works or how to get the best from it, ask a member of gym staff. They can set it up for you and walk you through what to do. You'll also find plenty of clear instructions online if you're working out at home.

Avoid these six mistakes and you'll feel far more confident the next time you step onto the running machine. Have a question? Leave a comment below and one of our running experts will get back to you shortly.