If you’re new to the treadmill and looking for tips on the proper way to use one, our experts have shared the best practices you should follow.
Warm: As with any workout, you shouldn’t neglect the warm-up. At an easy walking pace, warm up for five to 10 minutes.
Don’t hang on to the handrails: If you’re running on a treadmill at a pace that’s a little too fast for you, it’s tempting to stick with the console or handrails. “This risks injury and is not good treadmill form,” warns Wilpers. If you find the speed too fast, reduce it until it feels comfortable enough to keep your elbows at your sides.
Don’t go out too quickly: A common mistake some people make is putting the gear up too soon. Wilpers says, “Be sure to do a warm-up or easy jog before moving on to an actual run.”
Use your arms: It’s easy to forget about your arms if you’re jogging or running on a treadmill, but using your arms by swinging them while you run makes you a more efficient runner. “Make sure you keep them bent at about 90 degrees and by your sides and not swing across the body because that’s a sign your torso is rotating too much,” advises Wilpers.
Run, run, run relaxed: If you’re running on the treadmill, you want the movement to feel as natural as possible. Wilpers says, “Throughout runs, perform mental body scans to assess how you are going from head to toe, including breathing.” When thinking about your form, running tall means you maintain an upright posture with a lean forward ankle, while light refers to light fast feet, and running relaxes anything that doesn’t stimulate movement.
Who should avoid treadmills: It is important to avoid jumping on a treadmill if you are currently injured, have an illness, recently had surgery or are recently postpartum. “I wouldn’t recommend a tread workout at this time, but once your doctor is given the OK, tread can probably be a good training tool to get you back in good shape.” , explains Kennedy. If you have heart problems, dizziness, arthritis or disc problems, it is best to consult your doctor first.
