If you are new to treadmills and are looking for guidance on using one of the right ways to do this, our experts share best practices you should follow.
warm up: As with any exercise, you should not ignore warm-ups. Heat for five to 10 minutes at a simple walking speed.
Do not hold the armrest: If you run on a treadmill at a speed that is too fast, it’s easy to hold the console or handrail. “This has the potential to hurt, it’s not a proper treadmill,” Wells warns. If you find it too fast, reduce it until it feels comfortable enough to keep your elbows on either side.
Don’t go out too fast: A common mistake some people make is to speed up too early. “Before transitioning to the actual run, make sure you warm up or jog,” Wilps said.
With the arm: It’s easy to forget your arms if you’re jogging or running on a treadmill, but using your arms while running can make you a more effective runner. “Make sure to make them bend around 90 degrees and bend on your sides, rather than swinging throughout your body, as this indicates that your torso is spinning too much.”
Run high, run, relax: If you are running on a treadmill, you want to exercise as natural as possible. “During the entire run, do a mental scan to evaluate your head-to-toe performance, including breathing,” Wilps said. When thinking about your own table, being tall means you keep an upright position while leaning forward from your ankle, while the running light refers to a brisk foot, and running relaxation is all the rest that doesn’t push the movement.
Who should avoid treadmills: It is important to avoid jumping on the treadmill if you are currently injured, sick, recently undergoing surgery or recently postpartum. “At the moment, I don’t recommend you to do tread exercises, but once your doctor has approved the tread, the tread can be a great training tool that can get you back in good shape,” Kennedy said. If you have heart disease, vertigo, arthritis, or disc problems, it’s best to consult your doctor first.
