Using a treadmill might seem straightforward, but there are several habits that can undermine your workout results or increase your risk of injury. Here are seven common mistakes people make on treadmills and how to avoid them:

1. Skipping the Warm-Up

Warming up for five to ten minutes is essential to prepare your body for exercise. It gradually increases your heart rate and blood flow to your muscles, which helps prevent injuries.

Solution: Start with walking or slow jogging to get your body ready for more intense exercise.

2. Holding Onto the Treadmill

Holding onto the handrails while walking or running on an incline reduces the effectiveness of your workout. It decreases the amount of body weight you need to carry, thereby reducing the calories burned.

Solution: Walk or run without holding onto the handrails to maximize the benefits.

3. Wearing the Wrong Shoes

Using the wrong shoes can lead to discomfort and various health issues like hip and knee pain, Achilles tendinitis, and plantar fasciitis. Proper running shoes provide the necessary support and cushioning.

Solution: Invest in quality running shoes designed to keep your toes in their natural position, such as Altra Running shoes.

4. Changing Your Stride

Altering your natural stride on the treadmill can cause fatigue more quickly and increase the risk of injury.

Solution: Use the same stride on the treadmill as you would outside to ensure a natural and efficient gait.

5. Stomping Your Feet

Stomping can damage the treadmill and cause long-term injury to your feet and legs.

Solution: Aim to run lightly and softly, imagining yourself as "fleet-footed."

6. Sticking to One Routine

Repeating the same workout can lead to a plateau where you burn fewer calories. It can also increase the risk of repetitive stress injuries.

Solution: Mix up your routine by varying the speed and incline to keep your workouts challenging.

7. Looking Down at Your Feet

Looking down can cause you to lose balance and strain your neck, leading to misalignment of your body.

Solution: Keep your gaze straight ahead, shoulders level, and chest open to maintain good posture.

Avoiding these mistakes can help you get the most out of your treadmill workouts, enhancing your results and reducing the risk of injury.