Treadmill running is a great calorie burning aerobic workout. It improves cardiovascular endurance, energy and health.
However, if not used correctly, treadmills can lead to joint pain and other injuries. So, before you take another step on your treadmill check out these tips to run safely, prevent injuries and get the most out of your workout.
Warming up is important before you start running or jogging on your treadmill. And I don’t mean performing static stretches.
To warm up properly, start walking on the treadmill at a slow pace. Slowly increase the pace every couple of minutes or as you feel comfortable. Warming up generally takes about 10-15 minutes.
Your first reaction when running on a treadmill is to put your foot out in front of you when you take a step. Seems to make sense, but this can in fact create unnecessary impact on your joints and cause injury. Instead, always keep the impact between your feet and the belt under you. When you bring the foot forward it meets the belt (moving in the opposite direction) in a conflicting manner which sends a shock up your legs and creates a large amount of impact.
Use The Incline
When running, incline the machine a few degrees to simulate the “leaning forward” motion you would have if you were running on flat ground. Don’t try to lean forward when running on a treadmill as this makes it easier to trip or fall.
Run On The Balls Of Your Feet
Keep all contact with the belt on the balls of your feet, not your toes or heel. Also, make sure to keep your knees bent at all times.
After your workout take 5 – 10 minutes to coll down. This can be walking on the tread mill followed by light static stretching if desired.
The best way to improve your conditioning and burn more calories is to keep track of each exercise session and try to improve on those results little by little each time. You might be amazed at how fast you can reach your goals!