1. Warm up your joints and muscles by walking before running. 2. Increase your speed gradually. 3. Vary your speed and distance training days. 4. Familiarize yourself with the display, control panel, and security measures. 5. Keep your shoulders back, head up, and don't look at your feet. 6. Wait for the treadmill to stop to go down. 7. Do not use the cell phone while you are using it.