How to Use a Treadmill Safely
Location
Position your treadmill away from walls and any obstructions which could inure you in the event that you do fall off. Be especially careful of windows, sharp objects and the cables of the machine! If you are going to watch television whilst running, position the treadmill so you are looking directly at the television but not so close that you have to look down to see it.New Equipment
Before you use a machine for the first time read the instructions and ensure you fully understand the operation of the treadmill. Familiarise yourself with the control panel especially the location of the emergency stop button!
Starting Out
Start the machine at a slow pace and only mount when you are certain it is moving at an acceptable pace for you. Stand with one foot either side of the treadmill, hold onto the handrail and mount carefully. Before attempting a proper workout do some gentle walking and stretching to warm up your muscles. Cold muscles are less flexible and so injure more easily. Gradually increase the pace of the belt until you reach running speed. A gradual increase in pace will help you to keep your balance and gain confidence. In the early days don’t try to go too fast and risk being thrown off.Stride
When new to running start off with short strides until you have built up a little fitness. Over extending can lead to hamstring injury. Ensure your foot placement is good. Naturally as you place your feet on the floor they roll over a little to absorb the impact. If your feet roll too much to the inside you can cause damage to your knees. This is called over pronating. If you under pronate, that is roll your feet too much to the outside, you can inflame the tendons in your foot and be prone to stress fractures. If the constant impact of running is causing you problems try running at a slower pace but with a greater incline.Posture
Tests have shown that people running on treadmills tend to adopt a more upright posture than those running on the road. This uses up valuable energy and can cause stress to the back. If you think you are too upright try inclining the treadmill a little, this should make you lean forwards a bit. Look straight ahead when you are running to keep on the straight and narrow. If you are distracted by a noise or someone calling out do not turn around before stopping the machine. Looking anywhere but forwards may result in an embarrassing exit from the belt! Adopt a position towards the front of the belt as you are less likely to fall off the back and you are within reach of the controls.
Handrails
Only use the handrails to get on and off the machine and if you should lose your balance. To run effectively and burn the most calories your arms should be swinging freely. Holding the rails may also result in injury to your elbows.
Footwear
Always wear athletic shoes when using a treadmill. Never run barefoot or in inappropriate footwear as this can cause you to fall off or incur injuries from running with no support to your feet.Dismounting
When you are ready to stop running, gradually slow the machine down to a walking pace. Warm down by walking slowly to return your heart rate to normal and then hold the handrail and carefully dismount. Switch off the machinery and secure it if children are around. The end of a successful session!Featured images:
- License: Creative Commons image source
Sally S writes on a wide range of topics including extreme sports, travel and music. A fan of hydrospeed, paragliding and hiking, Sally isn't the world's biggest fan of Gyms but does know how to use an exercise treadmill!
Tags: gym equipment, gym tips, sports and fitness, sports and leisure, sports equipment, treadmill, treadmill reviews, treadmill workouts, treadmills
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