If you’re new to the treadmill and looking for guidance on the proper way to use it, our experts shared the best practices you should follow.
Heating: 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 hold on to the handrails: If you’re running on a treadmill at a pace that’s too fast for you, it’s tempting to hold on to the console or handrails. “This risks injury and is not the right way to do it on a treadmill,” warns Wilpers. If you find the speed to be too fast, reduce it until you feel comfortable enough to keep your elbows at your sides.
Don’t leave too quickly: A common mistake some people make is speeding up too soon. Wilpers says, “Be sure to do a gentle warm-up or jog before moving on to running.”
Use your arms: It’s easy to forget about your arms if you’re jogging or running on a treadmill, but swinging your arms while you run makes you a more efficient runner. “Make sure you keep them bent at about 90 degrees and to the sides and don’t swing them across your body because that’s a sign that your torso is twisting too much,” advises Wilpers.
Run high, run light, run relaxed: If you’re running on the treadmill, you’ll want the movement to feel as natural as possible. Wilpers says, “Throughout your runs, do mental body scans to assess how you’re doing from head to toe, including breathing.” When you think about your form, running upright means maintaining an upright posture with a forward lean from the ankles, while light running refers to light, fast feet, and relaxed running relaxes everything else that doesn’t drive movement.
Who should avoid treadmills? It is important to avoid getting on a treadmill if you are currently injured, have an illness, recently had surgery, or were recently postpartum. “I wouldn’t recommend exercising with the band just yet, but once your doctor gives you the OK, the band can probably be a good training tool to get back in good shape,” Kennedy says. If you have heart conditions, vertigo, arthritis, or disc problems, it is best to consult your doctor first.
