All workouts

Treadmill jog

Moderate cardio, endurance

15 min · 8 km/h · 1% inclineLegsCardio

How to do it

  1. 1Walk for 2–3 minutes to warm up.
  2. 2Raise the speed to an easy jog you can hold.
  3. 3Land softly under your hips with short, quick steps.
  4. 4Walk for the last 2 minutes before stopping.

Tip

About 1% incline mimics outdoor running.

Avoid

Overstriding and landing hard on the heels.

Coaching notes

Why do it
Builds aerobic fitness and endurance faster than walking.
Breathing
Rhythmic breathing — e.g. in for 2–3 steps, out for 2–3 steps.
Tempo
Easy conversational jog · walk to warm up and cool down.

Be careful

  • Clip the safety key to your clothing.
  • Build time before speed — add a few minutes a week.
  • Stop for sharp joint pain (not just tired legs).

Common mistakes

  • Overstriding
  • Heavy heel strikes
  • Starting too fast