If you’re new to using a treadmill and looking for guidance on the correct way to use it, our experts have shared the best practices you should follow.
heating: As with any exercise, you should not neglect the warm-up. At an easy walking pace, warm up for five to 10 minutes.
Do not hold on to the handrail: If you’re running on the treadmill at a pace that’s a little too fast for you, it’s tempting to hold on to the console or handrail. “This risks injury and is not proper walking form,” warns Wilbers. If you find the speed too fast, reduce it until you feel comfortable enough to keep your elbows by your side.
Don’t go out too quickly: One common mistake some people make is to pick up speed too early. “Be sure to do an easy warm-up or jog before moving on to the actual run,” Wilbers says.
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 running makes you a more efficient runner. “Make sure to keep it bent at about 90 degrees and at your sides and not swinging it across the body as that is a sign that your torso is rotating too much,” Wilbers advises.
Run long, run light, run relaxed: If you’re running on a treadmill, you want the movement to feel as natural as possible. “While running, do mental physical checks to assess your performance from head to toe, including breathing,” Wilbers says. When thinking about your form, running tall means you maintain an upright posture with a forward lean from the ankles, while running lean indicates light, quick feet, and running relaxed relaxes everything else that’s not driving 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 have recently given birth. “I don’t recommend the tread exercise right now, but once you get clearance from your doctor, the tread will probably be a good training tool to get you back into good shape,” Kennedy says. If you have heart disease, dizziness, arthritis, or disc problems, it is best to consult your doctor first.
