How to run properly on a treadmill

2021-08-20

1. Running sequence on the treadmill:
The correct process of getting on the treadmill is to start with walking, first walking slowly, jogging, starting with dynamic warm-up, gradually increasing the amount of exercise, starting 10-15 minutes is appropriate. The suggestion is to start with a walking speed of 4-6 km/h and gradually transition to running.

Don't increase the speed as soon as you come up, take your steps step by step, wait for your body to adapt to the current speed, and then increase the speed. If the speed is too fast, you will not be able to keep up with your steps, and the danger will come.

2. How to run:
The running position should be in the middle of the running belt, not too far forward or too far behind, let alone running sideways. Step forward with confidence, the pace is safer, but the small stepping will be taken down by the running belt and thrown off the treadmill.

3. Running action:

Running is aerobic exercise, and the whole body will actively participate. When running with chest and back, or holding the handles all the time, not only will it not have the effect of exercise, but it will also increase the pressure on the lumbar spine, which will cause strain on the lumbar muscles over time. Therefore, when exercising on a treadmill, be sure to close your abdomen and chest, and tighten the muscles of the lower back.


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