Tips for Treadmill Running

The reputation of the treadmill as the most popular home exercise equipment is unparalleled.

It provides for convenient and effective workouts from the comfort of one’s home.

Even in the gymnasium, it is the favorite of individuals looking for a quick-fire weight loss routine.

Before you get tempted to start your treadmill walking or running, read on the following tips for a safe and effective treadmill workout session.

Begin Treadmill Exercises With a Warm-Up

The efficient treadmill workout requires a certain level of skill, balance, and experience.

If you have just got a treadmill at your home, don’t jump on it to begin your workout right away.

Do some stretching exercises to relax your muscles. Jump or jog for a few minutes to enhance the blood flow.

When you start treadmill walking, begin with a slow and steady pace. Get comfortable with the slow speed, and then gradually increase your pace or incline.

Educate Yourself About the Treadmill

A treadmill is a fascinating machine. Learn about its machinery and the various settings on an electronic panel.

You may have come across its numerous benefits, but getting acquainted with its machinery is a pre-requisite for maximizing your workout.

Read the manufacturer’s instructions or user guide carefully to learn about the various functions of your treadmill.

Some advanced treadmills feature numerous high-tech features such as heart rate monitors, calorie burn calculators, and speed displays.

The treadmill also comes with various pre-set workouts or intervals that allow you to make adjustments for customizing your run.

Keep the Incline at a Lower Level and Increase It Gradually

If you are a beginner, you should keep your incline treadmill to zero.

Keep your incline at lower levels until you develop the required fitness and comfort level to shift to the next higher incline level.

If you are a runner and want to simulate the outdoor running on hilly terrains, you may increase the incline between 1% and 2% for a better hill workout session.

Once you are comfortable with lower incline levels, gradually increase it for a more effective treadmill workout.

Don’t stay on a set incline level for too long and try to make your workout challenging by increasing the incline after the set interval.

Avoid Treadmill Workout at a Steep Incline

Avoid doing treadmill workout at a steep incline as it may cause immense strain on your hips, legs, and back.

You may increase the incline gradually but challenging yourself too far may prove counterproductive.

Also, don’t push too hard for a longer duration at a steep incline. Don’t run steep incline for more than 5 minutes.

Rather mix your workout with shorter intervals of steep incline and flat running.

It would help in an efficient and safer workout.

Moreover, it provides an all-round workout, including building strength through uphill running and endurance building through normal running.

Take Proper Stride

The treadmill is designed to offer you indoor walking or running workout while maintaining your natural gait.

Your walking or running on a treadmill should resemble your natural outdoor walking or running.

Don’t take short strides. Maintain a slow pace until you begin to take proper strides.

Once you comfortably hit your natural rhythm and pace of walking and running using proper strides, gradually increase your pace.

Moreover, pay attention to not to land your heel before the foot, i.e., overstriding.

Practice your stride in such a way to keep your feet under your body, and there is minimum impact on your legs.

For improving your treadmill running, take shorter and quicker strides.

Maintain a Straight Posture and Look Ahead

Ensure to maintain a straight body posture and look ahead while doing treadmill exercises.

Don’t lean forward as a treadmill pulls your feet backward. It may cause you to lose your balance or results in back and neck pain.

Before you get on a treadmill, take deep long breaths, and correct your posture.

It is a common habit to look down at the console while running or walking on a treadmill.

Runners do so frequently to check the remaining time or distance for ending the workout session.

It is recommended to maintain a straight posture for maximizing the benefits of treadmill running or walking.

Step on or off a Treadmill Only When It Is in a Stopped Condition

Stepping on or off a treadmill when a treadmill moves is one of the common mistakes that lead to serious injuries.

Allow the moving treadmill to stop and come at a complete halt before stepping on it.

If you need to get off the treadmill for a washroom break, or drinking water, slow down the machine and lower the incline.

Allow the treadmill to come to a standing halt and now step off carefully.

Ensure you have everything you need, including water, towel, or smartphone, nearby you before starting your treadmill session.

Hydrate Yourself Regularly

The treadmill workout is an intense exercise session that drains your energy, burns your calories, and leaves you exhausted and dehydrated.

To keep yourself hydrated during the workout, keep a bottle of water near you. Drink water regularly during interval breaks.

For long-running sessions, ensure to take proper nutritious food that keeps you going through the energy-sapping sessions.

Don’t Take the Support of Handrail or Console

The handrails are meant only for stepping on and off from the treadmill. Don’t rest your hands on it while running or walking on a treadmill.

When you hold the handrail during a treadmill workout, it results in inefficient body postures that lead to pain in the neck, shoulder, and back.

Maintain an erect body posture with your head facing up and back straight.

The treadmill is designed to simulate outdoor running or walking.

While on a treadmill, behave as if you are doing an outdoor workout and don’t hold the handrails.

Listen to Music and Avoid Watching TV

It is obvious to feel bored during long treadmill workouts. You may choose to listen to soothing or calming music that provides relaxation and keeps you focused.

On the other hand, a playlist of motivational songs is also a great idea that keeps you going through a tough and challenging treadmill workout routine.

Avoid watching TV or checking updates on smartphones as it may interfere with your body postures, which may lead to pain in your neck, back, and shoulders.

There is no better way to achieve your fitness goals and sound health at home than treadmill workouts.

Follow the above tips to maximize the impact of your treadmill workout and attain your fitness goals quickly.