Expert Tips for Beginners for Treadmill Running

Warm Up

Warming up increases your heart rate, oxygenates your muscles, and elevates their temperature, making them more efficient. Before increasing the slope or speed, start with a 5-minute walk or gentle jog on the treadmill.

Know Your Treadmill

Learn the various functions of the equipment you're using to get the most out of your workout. If you're using a treadmill at the gym, ask a trainer to show you how to use it before you get on because it's not always evident at first.

Use a Slight Incline

Adjust the treadmill's incline to between 1% and 2%. A mild uphill resembles outdoor running better because there is no wind resistance indoors. Of course, if you're just beginning started with running, its fine to leave your treadmill's incline at zero until you've improved your fitness and gained more treadmill comfort.

Don't Make It Too Steep

Some runners believe they're getting a good workout if they try to run the full distance on a steep hill (anything over 2 percent). However, jogging up and down a straight hill for an extended period of time is never a smart idea and can lead to injury. Consider this: You'd never find a 3-mile hill with a 5% or 6% inclination outside.

Don't Hold on to the Handrail or Console

When walking or running on a treadmill, some people believe they must hang on to the handrails. The handrails, on the other hand, are merely there to assist you in safely getting on and off the treadmill.

?Don't Lean Forward

Keep your body upright at all times. Because the treadmill drags your feet backward, you don't need to lean forward. If you lean forward too far, you risk neck and back pain as well as losing your equilibrium.

Don't Look Down

It's difficult not to glance at the console to see how much time or distance you have left, but your running form will suffer if you do. Also, don't look down at your feet. You'll most likely be slumped over, which might cause back and neck pain.

Pay Attention to Your Stride

You should run on the treadmill in the same manner as you would outside. Avoid taking short, jerky steps and run with your natural gait. If your form isn't quite right, slow down until you're confident in your technique. Then progressively quicken your pace.

Improve Your Stride Count

You'll run more efficiently if you take more steps each minute. Count how many times one foot touches the belt in a minute to get your stride count (since you have a timer right there on the console). To calculate your steps per minute, multiply that amount by two.

Don't Step On or Off While the Treadmill Is Moving

Jumping or falling off a fast-moving treadmill is one of the most common causes of treadmill injuries. Slow the machine down to a very low speed and lower the incline if you need to go to the bathroom, grab a towel, or get some water. Then take a cautious step back. When you get back on, do the same thing; don't try to start up where you left off at a fast pace or with a steep incline.

Don't Forget to Hydrate

Because there is less air resistance to keep you cool when you run on a treadmill, you can lose much more water than you would if you ran outside. Keep a bottle of water handy and drink at least 4 to 6 ounces of water for every 20 minutes you spend on the treadmill.

Cool Down

If you've ever felt dizzy or as if you're still moving after stepping off the treadmill, it's most likely because you didn't cool down properly at the end of your run. You might want to get off the treadmill as soon as the timer reaches your target.

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