Common Treadmill Mistakes
By: Christine Luff
Treadmill Mistake #1: Skipping Your Warm-Up or Cool
Running on a treadmill can have its benefits, such as protection from the elements and unsafe
running conditions. But when you take your runs indoors, you need to make sure that you're
running properly on the treadmill so you can avoid injuries and get the most out of your treadmill
runs. Here are some of the most common treadmill running mistakes, starting with not warming
up or cooling down:
It's tempting to jump on the treadmill, increase the incline or pace setting to your desired levels
and get going. But, just like with outdoor running, it's important that you warm-up before getting
into the more challenging part of your run.
If you've ever felt a little dizzy after you took that first step off the treadmill, it's most likely
because you didn't cool down at the end of your run. You may feel like jumping off the treadmill
as soon as the timer hits your goal time for your run. But stopping suddenly can cause lightheadedness because your heart rate and blood pressure drop rapidly. Winding down slowly
allows them to fall gradually. After you finish your run, make sure you cool down by walking or
slowly jogging for 5 to 10 minutes before you step off the treadmill.
Treadmill Mistake #2: Improper Running Form
It's common for people to feel nervous about falling off a treadmill, so they change their running
form and don't use the same running form as they use outside. You should be running on the
treadmill the same way you would run outdoors. Try to run with your natural gait, and avoid
taking short, choppy strides.
Another common form mistake is overstriding, or landing heel first with your foot well ahead of
your body's center of gravity. Since the treadmill's belt is moving you forward, overstriding
creates a braking force with the belt. To avoid this, try to keep your feet under your body, not
ahead or behind it.
Treadmill Mistake #3: Holding on to the Handrails
I've seen people at the gym who look like they're holding on to the treadmill's siderails for dear
life. There are a couple of problems with holding on to the rails. First, it forces you to hunch
over, an inefficient running form that can lead to neck, shoulder, and back pain. Keep your
posture straight and erect. Your head should be up, your back straight, and shoulders level.
Holding on to the rails may make you feel like you can keep up the pace and work harder, but, in
reality, you're reducing your load and making it easier on yourself. Try to pretend that the rails
are not even there, as if you're running outside. If you're concerned about falling, you're probably
running at too fast of a pace or too much of an incline.
Treadmill Mistake #4: Not Exercising Hard Enough
If you're one of those people who reads an entire magazine as you barely break a sweat on the
treadmill, you're probably not working hard enough. While it's not good to do every run or your
entire run at a hard pace (easy days are important), you should sometimes try to push yourself to
get some results.
Try increasing your speed or incline so that you feel challenged, for at least part of your workout.
Interval training, where you run hard for a period of time and then cool down for another interval,
is a good way to push the pace without pushing it for the entire run. You can do interval training
once or twice a week (never two days in a row). Try some of these workouts:
Treadmill Mistake #5: Stepping Off While Moving
One of the biggest causes of injuries on treadmills is jumping off a fast-moving treadmill. If you
need to run to the bathroom, grab a towel, or get some water, slow the machine down to a very
reduced pace and lower the incline. Better yet, try to make sure you have everything you need -towel, water, headphones, etc. -- before you start your run, so you won't be tempted to hop off.
Treadmill Mistake #6: Running at the Same Pace for Your
Entire Run
It's not a good idea to hop on the treadmill, set a pace, and stick with it for the entire run. First,
you should be varying the pace by warming up with a 5-minute walk or easy jog. You should also
be finishing your run with a 5-minute walk or easy jog.
Also, when you're running outside, you're running at different speeds because of different factors,
such as wind, hills, traffic lights, and changing weather conditions. So, to mimic outdoor running
conditions, try varying the pace and/or the incline throughout the run. It will also help prevent
you from getting bored on the treadmill.
Treadmill Mistake #7: Running the Entire Workout on a
Steep Incline
Some runners assume they're getting a great workout if they challenge themselves by running
their entire run on a steep incline. But that much straight hill running is never a good idea and
could lead to injuries. Think about it: Would you ever find a 3-mile hill at a 5 or 6% incline?
You should avoid running at a steep incline for more than 5 or so minutes. You'll get a much
better, safer workout if you alternate between running a few minutes with an incline and running
a few minutes without an incline.
Also, you should also avoid going above a 7% incline because it places too much strain on your
back, hips and ankles.
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