With scorching temperatures making outdoor runs unbearable, a climate-controlled gym at a cool 25 degrees Celsius, equipped with air conditioning, water, towels, and immediate post-run showers, feels like heaven. No wonder many opt for treadmill running during this sweltering weather.

However, running on a treadmill, like road running, has its nuances. How can you run without injury? How can you run more efficiently? Here are 8 essential treadmill running tips!

1. Warm-Up Before Running

Never skip your warm-up! Both the upper and lower body are equally important when running. Although the run won't start at a sprint pace, the initial speed is usually fast enough, making a warm-up crucial. The requirements for warming up on a treadmill are similar to those for road running.

2. Gradually Increase Your Speed

Avoid starting at a fast pace or rapidly accelerating on the treadmill, as this can be unsafe. Start at a slow pace and gradually increase your speed once your body adjusts. Typically, begin at a walking speed of 3 km/h, walk for two minutes, and then slowly transition to a jog.

3. Treadmill Running Tips

• Don’t hold onto the treadmill while running; if you must, slow down your pace.
• Allow a 10-second acceleration period before starting interval runs.
• Never step onto the treadmill after it has started accelerating.
• If your treadmill allows, set your maximum speed in the workout plan.

4. Stick to a Timing Routine

Always keep track of your running time using an alarm, the treadmill's timer, or a watch. Time can pass by unnoticed. Any method that makes you feel comfortable and effective is ideal. Acting as your own coach is one of the best, most addictive, and effective ways to become a better, smarter, and stronger runner.

5. Stretch After a Short Run

After some walking or light jogging, step off the treadmill for dynamic stretching. Dynamic stretches are safer and more effective than static ones. Start with gentle dynamic stretches to warm up your muscles and body tissues. Recommended exercises include arm circles, butt kicks, high knees, side lunges, and shoulder rolls.