TREADMILL
Motorised running surface. Walking, jogging, or running for cardiovascular conditioning. Speed and incline adjustable.
MOVEMENT GUIDE
HOW TO PERFORM
- 1
Set speed and incline to target level.
- 2
Step onto the belt carefully and begin walking or running.
- 3
Maintain an upright posture — do not hold the handrails during active running.
- 4
Land with a midfoot strike, not a heel strike.
- 5
Breathe rhythmically. Adjust speed and incline as needed.
THE STANDARD
Consistent pace at target speed and incline. Upright posture. No holding handrails during running.
COACHING CUES
COMMON MISTAKES
Holding the handrails — reduces the cardiovascular demand significantly.
Overstriding — land under the hips, not in front.
Starting too fast — build pace progressively.
SCALING / SUBSTITUTIONS
Reduce speed or incline.
Walk at incline for low-impact conditioning.
Interval training — alternate between higher and lower speeds.
300WOD APPLICATION
The treadmill is used for running-based conditioning across Foundation, Hoplite, and Elite. It does not belong to the Spartan Standard.
RELATED EXERCISES
300WOD STANDARDS
CUSTOM TRAINING ONLY
EQUIPMENT
MUSCLES
Primary
Secondary