Useful tips to keep in mind when running on treadmill
Things to keep in mind when running on the treadmill (photo: Freepik)
The treadmill seems like a simple and safe way to work out, but many people make mistakes that can reduce the effectiveness of their workouts. Experts have named important things to keep in mind to make your workout as useful as possible, reports Aaptiv.
Don't forget to warm up
One of the biggest mistakes gym beginners make is skipping warm-ups and rests. But skipping these parts of your workout won't do you any good.
Warming up warms up and relaxes the muscles. The goal is to ease into the workout so that the body doesn't feel stressed or shocked.
Resting after a run is equally important, as it makes training easier. Not doing so often leads to dizziness. This is because your heart rate is not normalized.
At the end of your workout, gradually slow down until you reach a walking or slow jogging pace for 5-10 minutes.
Don't overdo it
As with any new workout, it's important to take your time. If you're a beginner runner, you can't effectively jump right into fast and long runs.
Even if you are an experienced runner, we advise you not to insist on intense, advanced levels all the time. Pain, excessive muscle soreness, and elevated resting heart rate means you need to stop, rest, and reevaluate your exercise regimen.
Do not ignore the incline
Treadmills have two main elements: speed and incline. Many runners focus on speed, forgetting that adding incline can be very beneficial.
It not only makes your workout harder, but it also targets different parts of your body than walking or running on a flat surface. Don't run at zero percent incline during every workout. Try incorporating different percentages of incline and it will help you become a better runner and athlete.
Running on a treadmill (photo: Freepik)
Don't lean on the handrails
Try not to lean on the sides of the treadmill, as this can prevent you from reaching your potential. It also harms your posture and distributes your weight incorrectly between your legs.
If you're grabbing the handrails, you're probably moving at too much speed. Slow down and focus on improving your form. Your arms should be at your sides at a 90-degree angle, parallel to your legs. Avoid sudden swinging movements or letting them cross in front of you.
Constantly change your workouts
If you do the same workout all the time, your body will get used to it, making it ineffective.
Trying out new techniques, intervals, and longer runs will have a positive effect on your body.
This material is for informational purposes only and should not be used for medical diagnosis or self-treatment. Our goal is to provide readers with accurate information about symptoms, causes, and methods of detecting diseases. RBС-Ukraine is not responsible for any diagnoses that readers may make based on materials from the resource. We do not recommend self-treatment and advise consulting a doctor in case of any health concerns.
