Tips: Learning To Run on a Treadmill

Stepping on a treadmill for the first time and running at full pace may look simple, however this can be a fast way to injuries, plus you will soon tire out!

First you need to know some tricks and tips can help you to get started.  This way you will avoid injury, and feel great while running.

Using treadmill is a great way of burning calories, fat and getting in shape. Most people find treadmill running convenient than running outdoors especially if they live in unsafe places and also they are not affected by weather.

This is what we are trying to avoid….

Before you even step onto your treadmill:

It is essential for you to double check your clothing, from the shirt to sneakers.  Also are your pets secure?  Last thing you want is fido appearing between your legs when you are going flat out!

You need to ensure there is a spare couple of yards behind the machine, if you come off the back you need to make sure that you can escape and not hit a wall or trip over another machine.

Ensure that your loops are not hanging and the shoelaces are tired tightly. Your pants are supposed to be of a standard length and not very loose particularly on the bottom.  A common injury is tripping on a lace, or having pants too big that start to fall down while running!

When starting off on your treadmill, take things slow especially during your first time.  

Never start on a huge incline. When starting treadmill running, first get used to it by just walking on a minor incline and then progressively to jogging on a minor incline.

Even if treadmills have the capability of increasing the incline, for your first to sessions its all about building up your strength and stamina to ensure that you can keep up the pace.

Walking at the start and end of a workout, as a cool down and warm up period allows your heart rate to adjust slowly over time. Ensure that you walk for a couple of minutes before you start running and also after running in order to gradually slow the heart rate down.

The other advantage of a slow start, particularly if you are on a treadmill you have never used before is to allow yourself to familiarize yourself with your new environment.

• Have you found the stop button,
• how long/wide is the running deck
• What is the acceleration/ deceleration like

Remain focused when on the treadmill.

Its important to  ensure that you do not lose focus and on the treadmill and injure yourself. Make sure that all the settings (age height etc) are done even before walking on the machine to ensure they are not changed during the workout.

The eyes should be kept staring ahead on a straight line and remain focused at the task on your hands.

If you lose focus its easy to start falling off the back of the treadmill

Some of the plethora of selection as it comes to buying the best treadmill. Always check for reviews for the top treadmills to purchase. Select a treadmill that is cushioned well and the belt is neither too loose nor too tight. All these features can either make or break your stride. This may create problems. Always ensure that the belt of the treadmill is well lubricated and maintenance is done to keep your equipment in good condition.

Ensure you have the appropriate footwear for running. Acquiring a professional on your type of feet would be of great benefit. Whether you have feet that over-pronate or under-pronate or you have normal feet. The shoes should fitting you well leaving small space between the tip of the shoe and the longest toe and have suitable shock absorption to avoid shin splint. The shoes should be replaced frequently within three months subject on their condition.

You need also to do some resistance training to stretch and strengthen the muscles. This make the muscles to become more resilient. Some of the exercise to strengthen the feet include leg extensions and presses, hamstring and calf stretches, toe raises. All warm-up are important before starting running to avoid injuries. It is advisable to do 20 reps for every kind of exercise to finish one set.

Choose the right Shoes

Supporting your running shoes with an arch help to reduce pain when running and to absorb shock. As usual, good body conditioning take require time to be achieved. Always train slowly but consistently to avoid injuries and acquire good body condition.

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Even if a treadmill is an exercise tool, it’s essential to remember that it is a machine too, which if mishandled can cause injury, safety should be a major concern because without good body condition, you will not be able to exercise.

Even though treadmill do not allow formation of a work plan, it’s advisable to follow the universal rule when performing treadmill workouts.

We want you to stay safe when working out, by avoiding injury you get the most out of your workouts!