A proper warm-up is crucial before hopping on a treadmill, and experts recommend spending five to 10 minutes at an easy walking pace to prepare your body for exercise.
Maximize Your Treadmill Workout: Expert Tips
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Get the most out of your cardio with these simple form and safety guidelines.
- Always warm up before starting a treadmill workout.
- Avoid holding onto the handrails, as it can compromise your form and increase injury risk.
- Don’t increase the speed too quickly; start with a comfortable pace.
- Engage your arms and maintain a relaxed, upright posture while running.
- Consult a doctor if you have pre-existing health conditions before using a treadmill.
It’s tempting to grip the console or handrails when the treadmill speed feels challenging, but experts warn against it. “This risks injury and it isn’t proper treadmill form,” says Wilpers. The solution? Reduce the speed until you can maintain good form with your elbows by your sides.
Form is Fundamental
Many people make the mistake of immediately cranking up the speed. Wilpers advises, “Make sure you do an easy warm-up or jog before transitioning into an actual run.” Remember to actively use your arms, swinging them as you run, which contributes to a more efficient workout. Keep your elbows bent at around 90 degrees and avoid swinging your arms across your body, as this indicates excessive torso rotation.
What’s the best way to run on a treadmill? Maintaining a natural movement is key. “Throughout runs, perform mental body scans to assess how you are doing from head to toe, including breathing,” Wilpers suggests. Focus on running tall – an upright posture with a slight forward lean from the ankles – light, quick steps, and overall relaxation, allowing only the necessary muscles to drive the movement.
Who Should Exercise Caution?
Treadmills aren’t suitable for everyone. Individuals currently dealing with injuries, illness, recent surgery, or postpartum recovery should avoid them. “I would not recommend a treadmill workout at the moment, but once given clearance by your doctor the tread can likely be a good training tool to get you back in good condition,” explains Kennedy. Those with heart conditions, vertigo, arthritis, or disc issues should also consult with their physician before use.
