Common Treadmill Mistakes and How to Avoid Them
Treadmills have become a staple in many households and gyms. However, improper usage can diminish the benefits of your workouts. Here are some common mistakes and how to avoid them for an effective treadmill workout.
Mistake 1: Jumping on the Treadmill and Running Immediately Before hopping on the treadmill, it's essential to do a proper warm-up. Stretch your legs, perform squats, stretch your muscles, and flex your joints to increase muscle temperature, making them more flexible and less prone to injury. Start with a brisk walk or slow jog for 10-15 minutes before increasing the intensity. When finishing, gradually slow down to avoid dizziness.
Mistake 2: Running for Too Long Your body's energy sources during running shift from glycogen to fat and then to protein. To burn fat effectively, run for at least 30 minutes but not more than an hour, as longer durations might lead to muscle protein breakdown.
Mistake 3: Holding onto the Handrails Running is not just a leg workout; the coordination of your arms helps maintain balance and involves the upper body in energy expenditure. Holding onto the handrails shifts your body weight forward, increasing the pressure on your lumbar spine and potentially causing lower back strain. Always run with your chest up and engage your core muscles.
Mistake 4: Increasing the Incline Too Much While increasing the treadmill's incline can intensify your workout, it should be adjusted based on individual capacity. For instance, seniors should avoid high inclines to prevent knee injuries. Faster speeds don't necessarily mean more fat burning, as high-speed running burns more glycogen than fat, which isn't ideal for those aiming for weight loss.
Mistake 5: Running Barefoot or with Improper Footwear Running barefoot or with just socks on a treadmill can cause unnecessary joint strain and increase the risk of slipping due to sweat. Wearing thick socks can provide some cushioning but cannot replace the shock absorption of running shoes. Always wear proper running shoes on the treadmill.
Mistake 6: Watching TV While Running Watching TV while running can be distracting and increase the risk of injury, especially for those unfamiliar with treadmill operation or those engaged in intense workouts. For seasoned runners, listening to upbeat or relaxing music is a safer alternative.
Mistake 7: Using the Treadmill Solely for Running Modern treadmills offer multifunctional workouts, including rowing, push-ups, and cycling. These features allow comprehensive training for cardiovascular health and various muscle groups. Incorporating dumbbells while on the treadmill can also target additional muscle groups. However, these exercises should be performed under professional guidance.
