Take a walk around any gym, and you'll notice that weight training areas are usually dominated by men, while aerobics classes are filled with women. The treadmill area, however, always seems to have a balanced mix of both genders. Treadmills are among the most popular pieces of fitness equipment because they work multiple muscle groups. But how many people really use treadmills correctly? Here are some common treadmill mistakes and how to avoid them:

Mistake 1: Running Too Hard Too Soon

Before you start running on a treadmill, it's essential to warm up properly. Activities like leg stretches, squats, muscle stretches, and joint flexes can increase muscle temperature, making them more flexible and less prone to injury. After getting on the treadmill, begin with a slow walk or jog for 10-15 minutes to gradually increase your workout intensity. When finishing your session, slowly decrease your speed to avoid dizziness.

Mistake 2: Running for Too Long

During a run, your body’s energy supply shifts from carbohydrates to fat and eventually to protein. It takes about 30 minutes of slow jogging to start burning fat. Running for more than an hour can begin to deplete protein. So, if you're running for weight loss, keep your sessions between 30-60 minutes.

Mistake 3: Holding onto the Handrails

Running is not just about moving your legs. Coordinated arm movements help maintain balance and engage the upper body, burning more energy. Holding onto the handrails tilts your body forward, increasing pressure on your lumbar spine and potentially leading to lower back pain. Additionally, your feet hit the ground with a force approximately five times your body weight, and a forward tilt increases the impact on your legs and feet. So, always run with an upright posture, engaging your core and back muscles.

Mistake 4: Increasing the Incline Too Much

While increasing the treadmill's incline and speed can make your workout more challenging, the intensity should match your fitness level. For instance, a high incline can put undue stress on the knees of older adults. Additionally, running too fast or on a steep incline isn't necessarily better for burning fat, as it tends to burn more carbohydrates. A mix of walking, jogging, and gentle inclines can be more effective for weight loss.

Mistake 5: Not Wearing Proper Shoes

Some people run barefoot or in socks on a treadmill. This can lead to unnecessary joint strain and a higher risk of slipping if your feet sweat. Thick socks may offer some shock absorption, but they lack the elasticity of running shoes. Always wear lightweight running shoes for the best protection and support.

Mistake 6: Watching TV While Running

Watching TV can distract you and increase the risk of injury, especially if you're not familiar with treadmill operation or are engaging in high-intensity workouts. Instead, opt for upbeat or relaxing music to stay focused and motivated.

Mistake 7: Using the Treadmill Only for Running

Modern treadmills offer more than just a running platform. They can include attachments like rowing machines, push-up bars, and stationary bikes, allowing for a full-body workout that engages your cardiovascular system, upper and lower body muscles, and core. Adding dumbbells to your treadmill routine can further enhance your workout.

By avoiding these common mistakes, you can make your treadmill workouts more effective and safer. Happy running!