Use any 3 power cords to begin with to see which tension you like best. It should be on the lighter side as a beginner.
Lie flat on the Glideboard and rest your toes on the Footrest. Breathe in and push the footrest away with the muscles of your right leg. Breathe out as you slowly return to the starting position.
Now press with the muscles of your left leg. Breathe out and return slowly to the starting position. Change legs and imitate the running step as much as possible.