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Treadmills are machines for walking or running. Stand to the sides of the belt when you turn it on. Get on the treadmill at a slow speed and increase gradually. Reverse when you get off. Hold on to the side or front when your're a beginner, but when you get more comfortable, swing your arms as in a normal gait. Holding on reduces the amount of energy you expend, but you can put your hands back on the side or front rails if you think you might lose your balance. Match the treadmill speed to the speed you want to walk or run, not vice versa.