Are you new to the treadmill and looking for guidance on how to use it properly? Our experts are happy to share the best practices you can follow.
Heat up: As with any workout, don’t neglect your warm-up. Warm up at a leisurely walking pace for five to ten minutes.
Do not hold on to the railings: When you’re running on a treadmill at a pace that’s a little too fast for you, it’s tempting to hold on to the console or handrails. “This is a risk for injury and is not proper treadmill posture,” Wilpers warns. If you find the speed too fast, slow it down until you feel comfortable keeping your elbows at your sides.
Don’t go out too soon: A common mistake some people make is to increase their speed too quickly. Wilpers says, “Make sure you do an easy warm-up or jog before you go into a real run.”
Use your arms: It’s easy to forget about your arms when you’re jogging or running on the treadmill, but using your arms by swinging them as you run will make you a more efficient runner. “Make sure you keep them bent at about a 90-degree angle and out to your sides, not across your body, as that’s a sign that your torso is rotating too much,” Wilpers advises.
Run high, run light, run relaxed: When you’re running on the treadmill, you want the motion to feel as natural as possible. Wilpers says, “Do mental body scans as you run to assess how you’re doing from head to toe, including breathing.” When thinking about form, long running means maintaining an upright posture with a forward bend at the ankles, while light running means keeping your feet light and quick, and casual running means relaxing everything that isn’t driving the movement.
Who are treadmills unsuitable for: It’s important not to jump on a treadmill if you’re currently injured, ill, have recently had surgery, or have just given birth. “I wouldn’t recommend treadmill training at this time, but once your doctor gives you the OK, the treadmill can probably be a good exercise tool to get you back in shape,” Kennedy says. If you have heart problems, dizziness, arthritis, or disc problems, it’s best to check with your doctor first.
