Such as the protection and unsafe operating conditions of the component from running in the treadmill, you have the benefit can you . However, when running indoors, you need to be able to run properly on the treadmill to avoid injury and to make the most of your treadmill running. Here are some of the most common treadmill running mistakes.
Skip warming up or cold
It’s tempting to run around on the treadmill, or try to go up the slope or pace setting to the desired level. But just like running outdoors, it’s important to warm up before running becomes harder . Before speeding up or increasing the slope, you should start jogging for 5 minutes on foot or easily.
If you’ve ever felt a little dizzy after taking your first step on a treadmill, it’s very likely that you didn’t cool down at the end of your run. You may feel like jumping off a treadmill as soon as the timer hits your target time for your run. However, a sudden stop can make you depressed because your heart rate and blood pressure drop sharply. You can roll it up slowly and drop it slowly. After you’ve finished running, let it cool by walking or jogging slowly for 5 to 10 minutes before stepping off the treadmill.
Inappropriate running form
It’s common for people to feel nervous about falling off a treadmill, so change the running form and don’t use the same form of execution you use outside. You need to run on a treadmill in the same way you run outdoors. Run with natural walking and avoid short, uneven strides. If you feel the form, slow down until you feel you’re using the right form. This will help you get used to the treadmill and speed it up.
Another common mistake is to overlap or land your heels before your body’s gravity. Because the treadmill’s belt moves you forward, stacking up creates a braking force with the belt. To avoid this, keep your feet on the underside of your body and not on the front or back.
Hold on the railing
I’ve seen people in the gym who appear to be holding the side rails of a treadmill. There are several problems with securing the rails. First, you need to stand up in the form of inefficient running that can cause neck, shoulder and back pain. Keep your posture straight and upright. Your head should be on top, behind your back, and your shoulders on top.
Holding the rails will make you feel like you can keep pace and work harder, but in reality it will reduce the load and make it easier to work with. Pretend the rails weren’t there as if you were running outside. If you are concerned about falling, it will be too fast or the slope will be too severe.
Not enough exercise
If you’re one of those people who read the entire magazine as you barely sweat on the treadmill, you’re probably not working hard enough. It’s not a good idea to do every run or full run at a difficult pace ( easy days of the week are important) , but sometimes you have to try pushing yourself down to get results.
Try to speed up or lean to feel the challenge for at least part of your workout. Interval training , which runs hard over a period of time and then cools down at different intervals, is a great way to boost speed without pushing it for a full run. You can do interval training once or twice a week (never for two days in a row).
Of course, when you’re running hard on a treadmill, it’s important to get a proper warm-up and cool-down.
Stepping off on the go
One of the biggest causes of treadmill injuries is jumping off a fast moving treadmill. If you need to change the bathroom, grab a towel or drink water, then slow down the machine very slowly and lower the slope. Better yet, make sure you have everything you need: towels, water, headphones, etc. before you start running. Then you won’t want to run around.
Run at the same speed for the entire run
It’s not a good idea to run around on a treadmill to keep pace and stick a stick for the whole run. First, you need to change your speed by warming up with a 5-minute walk or light walking exercise. You should end your run with 5 minutes walking or jogging easily
Also, when you run outside, your speed varies due to various factors such as wind, hills, traffic lights, and weather conditions. So, to mimic outdoor driving conditions, change your pace and/or slope while driving. It will also help prevent getting bored with the treadmill .
Full exercise run on steep slopes
Some runners assume they do a great workout if they challenge themselves through a full run on a steep slope. However, a very straight hill run is by no means a good idea and can cause injury. Think about it: Can you find a 3 mile hill on a 5-6% slope?
You should avoid running on steep slopes for 5 minutes or so. After running for a few minutes on the ramp or for a few minutes without slopes, you get a better workout.
Also, avoid slopes above 7% as it puts too much strain on your back, hips and ankles.