Treadmills, which simulate running or walking outdoors, help improve your cardiovascular fitness as you move along the rotating belt. Many treadmills offer digital consoles and allow you to adjust speed and tilt settings to suit your fitness goals. When using the treadmill, there are some things to consider. If you do not use it properly, you may be injured in the short or even long term.
Firstly, talk to the doctor.
Have a discusion with your doctor if you have joint or back problems. The doctor can specify whether you should stick to a low impact workout (walking) or a high impact workout (running).
Buy Comfortable Treadmill Shoes
Buy comfortable running shoes. Try as many pairs of shoes as you need before you buy them. The right pair shoes should feel cushioned, support your arches, and provide you room in the toes.
Against to what many think, you should not have to break your running shoes too much. They should feel good immediately, so do not settle for a very comfortable shoe. If its possible, always wear them around the house every day for a week before training, so they can report if they start rubbing.
Warm up your body
Make sure you Warm up your joints and muscles by walking before running. Your joints and muscles work best when they are warm for about 5 minutes. Circulate your blood by walking slowly on a slight slope, for example, with a gradient of 2%. This will help prevent injuries such as muscle tension or tears
Use the slight slope
Set the incline of the treadmill between 1% and 2%. As there is no resistance to the wind inside, a gentle climb better simulates the race outdoors. Of course, if you start running, it is good to leave the incline at 0% until you develop your fitness and comfort on the treadmill.
Some treadmills have safety features that avoid them from starting at breakneck speed but are not at risk. Always place one foot on each side of the belt when you turn on the machine and walk on the belt only if you determine that it is moving at a slow speed, typically usually between 1 and 2 miles per hour.
Do not make it too stiff
At the same time, do not adjust the incline too steep (more than 7%). This could result in injury to the Achilles tendon or calf. Also, do not run more than 2% incline for your entire course. Be sure to mix steep slopes with flat runs.
Do not try to run too fast
Go as fast as possible while maintaining a right walking posture and good shape. If you find yourself walking too much, leaning forward or folding your shoulders, reduce your speed until you can walk at a speed that suits you.
Why not try running? If you think your workout is not working well on the treadmill but your walking pattern is weak at higher speeds, add race intervals to your workout. Running will give you extra heart rate pulsations and a change in your shape.
Finally, get out of the treadmill safely
However, having walked and run on the treadmill. finally, slow down the speed of the treadmill and stop the movement of the treadmill