It is difficult to exercise during the cold of the year, especially when you try to gain stamina or stay healthy.Finding time to go to the track is a challenge even in the summer.Using the treadmill, you can maintain your outdoor leisure and use time more effectively.Because you can read books or watch TV while running, the treadmill is often considered a less boring way to exercise.Operation difficulty: wear running clothes should be moderate and easy.If you wear skirts, casual pants, jeans or other bulky or loose clothes, it can be dangerous to exercise on a treadmill because they can get stuck with moving parts.On the contrary, wear shorts or jerseys and light shirts such as T-shirtsshirt.Also wear light running shoes to prevent tripping.Stretch before running.In general, you should stretch your back, calf, EPS and hamstring.Start working slowly on the treadmill.Start at 1 or 2 miles per hour and warm up for at least three to four minutes.Keeping the treadmill at 1-degree tilt helps maintain the correct running posture and helps adjust the indoor running, which is smaller than the wind resistance of outdoor running.Slowly increase your speed at 1 mile/hour per minute until you reach the speed you want.If you 've just started working on a treadmill, it's enough to walk fast at 3 miles an hour.People who run regularly can run 6 to 9 miles per hour on the treadmill after a month or two of exercise every day.Keep the maximum speed for about 15 to 20 minutes each time you run.You may get muscle strain and hurt yourself.Cool by lowering the speed by 1 mile/hour per minute until you stop the machine.You can do your workout by stretching--After exercise, muscle soreness will decrease.Tips & warningssources article by Justin ChenJustin Chen is a freelance writer and photographer with 6 years of professional experience in outdoor activities, extreme sports, travel and marketing topicsHis professional work experience includes publishing with Como 4 News, Fisher interactive network and demand studio in Seattle.He's a former.A medical student at varra University.