Treadmill-a tlan tur posture dik tak .

1. Running laiin head to shoulder atana posture tha ber .
Lu leh ke chu a nghet reng tur a ni. I lu chu i hmaah dah la, i hmui chu tlem tal hnungtawlh la, mahse i lu chu tihhniam suh. I tlan lai hian i kekawrte chu chawlh hahdam la, droop hmasa phawt la, chutah chuan a theih ang anga chawi sang tum la, rei lo te chawlh la, i awmna hmun hmasa berah kir leh la, ti leh rawh.

2. Running laiin kut leh kut a awm theih dan tur tha ber .
I kut chu tlem la la, i kut leh ke chu℃90 velin ben la, a pianphungah chuan swing leh forth. I hmalam kut leh i kut chu i kut hnunglam hmangin i elbows te chu pholan loh nan fimkhur rawh.

3. Running atana leg posture tha ber .
I kekawrte hmangin i bawnghnute chu khalh la, i khup chu i ke ruh lam hawiin i khalh ang. A san zawng tling lovah chawi sang la, chutah chuan a tih leh hmain hniam la.

4. Run chhuah laiin ke pahnih tan posture tha ber .
I ke chu chawlh hahdam la, i ke ruhte chu tikhauh suh. Lei atanga centimetre 10 thlenga sangin i ke chu chawi la, ti leh rawh. Landing i tih hian ke hma lam chu nasa lutukin nawr suh la, chu chuan calf muscles a neih loh nan.