Treadmill Running: How to Be Injuries Free and Efficient?

2021-06-29

As the weather gets hotter and the rains increase, treadmills are a good option for those who don't have the time to run in the morning or at night.
But a lot of running friends are ignored, running on the treadmill, and we usually run on the road is completely different. So, how do you run on a treadmill properly? How can you make sure you're injury-free when running on a treadmill?
Today, we have 10 tips for getting on the treadmill.

1. Don't forget to warm up for treadmill running

If you go to the gym, or if you have a treadmill at home, it's easy to jump on the treadmill and start running and neglect to warm up. But whether it's on the treadmill or on the road, a warm-up is essential.

A warm-up helps to raise your heart rate, deliver oxygen to your muscles, and raise the temperature of your muscles so you run more efficiently. Before starting a run, it's a good idea to walk on a treadmill for five minutes or do a five-minute hyperjog before getting into formal training.



2. Know your treadmill

Learn about the different functions of the treadmill to maximize your workouts. Heart rate, calorie calculator, speed adjustment, knowing how to operate is absolutely necessary.
Also know how to make an emergency stop so you can be safer if something goes wrong.


3. Reasonable use of slope


Indoor running, you can't simulate the weather, wind speed, etc. Therefore, in order to simulate a similar environment to a normal road run, the slope can be raised to between 1 and 3.

If you want to gain a boost, increase the speed or incline to a pattern that you find challenging. You can also use interval training, where you run hard for a period of time and then rest for a period of time. This is a great way to improve your pace.


4. Don't set the slope too high


Don't raise the inclines above 7 as this puts too much strain on your back, hips and ankles.

Some runners think they'll get a good workout by completing a challenge on a steep incline, but running uphill for a long time can easily lead to injuries. Even outdoors, it is hard to find a track of 3km or more with a certain slope.
If you alternate a few minutes with a slope and a few minutes with no slope, you'll get a better workout and it'll be safer.



5. Don't hold onto the handrail

Some runners are in the habit of holding onto the handrail in front of them while running on the treadmill. But handrails are there to get you safely on and off the treadmill, that's all.
Holding the handrail while running causes you to bend over, an inefficient running form that can lead to neck, shoulder, and back pain. Keep your back straight, head up, and look ahead.
While holding on to the handrail will allow you to run at a faster pace, you're actually secretly reducing your load.

6. Don't lean forward

Be sure to keep your body upright. When running on a treadmill, the track pulls your feet back, so there's no need to lean forward. Leaning too far forward can also cause neck and back pain or throw you off balance.


7. Stop staring at the treadmill screen


If you're always looking down at a screen, it can affect your running style. Don't stare at your feet either, which can make you bend over.



8. Increase your stride frequency


The higher your pace per minute, the more efficient your running will be. If you want to increase your stride frequency, you need to reduce your stride length and reduce the contact time between the foot and the track. Small high frequency injury prevention, which is also important on the treadmill.


9. Don't forget to stay hydrated


In fact, you lose more water when you run on a treadmill than when you run outside, because indoor air has less resistance and doesn't help you stay cool. Rehydrate every 20 minutes, and reduce the rate to 4-6.



10. Finish your run slowly

Jumping off the treadmill right after a run is likely to make you feel dizzy because your body hasn't cooled down yet. Stopping abruptly causes your heart rate and blood pressure to drop rapidly.

So, the right thing to do is to walk on the treadmill for a few minutes after your run to let your body get used to it and then get off the treadmill.



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