Walking or running on a treadmill seems to be straightforward, especially if you are using it for years. But, what if you are trying it for the first time?
A treadmill is one of the best workout equipment to improve your fitness, manage weight, or enhance the immune system. Most of the treadmills come with a display, where you can check the speed, distance covered, heart rate and calorie lost.
These details are helpful to achieve a particular goal according to your desire. However, you should consider certain points while using a running machine. Incorrect usage will not give you the expected results. Moreover, you might suffer minor or even life-changing injuries.
Follow the step by step guideline of Treadmill Use
Here are the most important points of treadmill use for beginners
1. Know the treadmill
Check the treadmill controls, options to start/stop, speed change, etc. Make sure you know how to incline or decline the running track. Check the instructions manual to know about all the functions. If you are in a gym, the trainer can easily assist you regarding the controls.
All the experts suggest some stretching before you step on a running machine. Try to warm your body by performing some stretching exercises.
You can walk while lifting your knees as high as possible. Swing your legs back and forth like a pendulum. You can also lift your legs as high as possible. Apart from legs, you should also warm up your arms by swinging it back and forward.
It’s like making circles using your hands. If your fitness level allows, you can also include some of the pull-ups or push-ups.
3. Get on the treadmill
Step on the running machine, but not on its tread belt. Place your feet on the rubber strips (that are present on the sides). Grab the handrails and attach the safety stop key to your shorts or t-shirt.
Step on the tread belt and hit the start button. Do not try to walk or run a high speed initially. Keep it within 1 mph until and unless you are comfortable. Leave the handrails and start walking.
4. Don’t run for the first time
Even if you are an experienced runner or workout professional, you don’t have to start running initially. Begin the work out session with light walking for at least 10 minutes.
You can also start with a walk and gradually increase the speed to jog.
5. Concentrate on your workout
Do not check your phone or tablet while walking or running on a treadmill. You need to set the priorities right. When you are exercising, you should only focus on your muscle movement.
Most of us don’t realize that running or walking on a treadmill is different from the one you do outdoors. Replying to a message on your phone while running might lead to unwanted tripping and injuries.
But what if you are listening to music that’s on your smartphone? Well, there is something called flight mode for such situations. Once the mobile is out of the network, you will not be tempted to answer every e-mails, calls, or text. Set a playlist that you don’t have to change songs now and then.
If you are a beginner, then you should also avoid watching TV or any other video while working out on a treadmill. It might be boring, but you need to develop balance and stability first. So, keep your eyes on the treadmill console as you continue to walk.
6. Maintain proper form
Walking or running in a proper form is very crucial for your body. Make sure your back is straight and shoulders broadened. Once you leave the handrails, try to maintain the balance without using them again. Move arm in unison with your legs for impactful results.
7. Keep yourself hydrated
Maintain your water level all the time while working out. Gulp some water after every 15 minutes of walking, running, or weight lifting. Start working out after drinking some water. Do not intake too much of water.
Most of the treadmill features a water bottle holder, which can take care of your hydration. If you are running or working out for more than 60 minutes, then we recommend you to consume protein shakes. If you want to choice best treadmill, click here.
8. Use incline and decline
Most of the electronic treadmill offers multiple inclines as well as decline positions. Adjust the incline positions, only when you are comfortable and your fitness level allows you to do so. Running on an inclined tread belt is challenging and it strengthens your lower body part in a better way.
Running on an inclined path is great for our lower body, but don’t make it too steep. If you incline the belt for more than 7 percent, then it could place excess strain on your hips, ankles as well as back. Some of the experts might think that you are doing great at such incline, but the reality differs.
You can also include interval training on your workout schedule, wherein you need to run on an inclined path for a particular period, then revert to the plane path. Do it once or twice a week for better results. Never overdo such training, especially if you are not a professional.
9. Follow a disciplined workout schedule
Continuity is the only factor that can give you perfect results and a confident physical built. No matter what’s your goal, you need to work out at least five days a week.
If you are using a treadmill only for health benefits, then work out for at least 30 minutes. For weight loss and muscle gain, we recommend you to work out for 60 to 90 minutes. For professionals, the time frame depends upon their fitness goals. You can choose best recommended treadmill here.
10. Stopping the Treadmill
Do not try to get off a moving treadmill. Decrease the speed or press the stop button and wait for the tread belt to stop. Now, you need to turn around and walk off over the rubber strips, not the tread belt.
Static stretches after your workout keeps your muscles relaxes your muscles and prevents soreness as well as cramped feelings.
You should focus primarily on hamstrings, glutes, and calves. For those who are not aware, static stretches are the steps wherein you hold the same position for more than 45 seconds.