Afraid of pulling a hamstring on a treadmill, any advice?

Keep the same pace but run for at least 20 minutes at a time, take a minute rest and then do it again. Repeat 5 or 6 times. Then be consistent by doing this at least 5 or 6 times a week.

Very unfortunately I would not be able to run that often because I have compartment syndrome in my calves which is a condition that increases pressure within one of the body's anatomical compartments results in insufficient blood supply to tissue within that space. I think I could do 2 MAYBE 3 HIIT per week tbh. And I feel like I am doing better recovering doing 1m/2m intervals compared to 4x4 which I tried for a long time.

I am mostly doing this to lose some weight but I would want to get decent stamina as well (not even close to the stamina that people have on this forum I bet).

What would be your HIIT recommendation for my goals? Maybe I should lower it to 1m run x8 (resting after 4 intervals for 2m or is that bad?) Maybe this would make it possible for me to do HIIT 3 times a week. Is a decline necessary? Is 0.5 enough or does it have to be higher? Cause the decline thing really makes the calves recover slower.

Jog on the treadmill for like 10 minutes before your workout if you haven't been doing it already.

Warm up jog, dynamic warm up gradually increasing the ROM (lateral and sagittal leg swings), listen to your body’s feedback

Just don't overstride.

Just don't forget to lift your feet up and down while the belt is moving, otherwise you'll fall off the back.

I used to use Powerbreathe. I thought it was really good. There's a lot of decent evidence for it. Especially good if you have exercise induced asthma.

Ok will keep this in mind. I have no idea how it feels to pull a hamstring, if it's like impossible to continue to run for just a sec, then it's no problem and I will just put my feet to the side like normal. Well, hope I don't have to find out! :)

Yeah, I like it too! :) Really hard to say if it was just the running that made me improve with the oxygen uptake capacity but I honestly think the power breather helped as well!

I made one a few years ago out of a pvc ball valve and tubing. It's easy to make.
It's okay. No big deal.

Practicing and extending my breath hold time works much better.

No one has told you the right thing yet. I pulled my hamstring pretty severly, to the point where it would 'clench up' on me 1/4 into runs and I'd have to stop. This went on for 2 weeks. I turned to aquajogging and the elliptical. About 3 to 4 weeks after the pull I turned to running, but only beginning like this: 5.0mph on the treadmill at 10% gradient. Gradually, (during runs and over a period of days & about 2 weeks,) you gradually begin lowering the gradient and going faster. At certain points the clenching sensation would happen, but when it did it would be less severe. After about 6 weeks post pull I was doing normal runs outside at uptempo speeds.

Try drinking alcohol while running on the treadmill. Do a shot every kilometer.

Sounds pretty solid to build up those muscles at a slow pace but someone has downvoted you so I don't know haha! Tbh I would probably do something similar if it wasn't for my damn calves. Maybe my best bet instead is to go out and do really fast sprints outdoor combined with some hip thrust training to build up those muscles and then continue doing HIITS.