Common Treadmill Mistakes and How to Avoid Them

Treadmills have become a staple in many households, and working out at the gym is a common practice. However, incorrect methods can hinder your workout results. Here are some common treadmill mistakes and tips to make the most out of your treadmill workouts.

Mistake 1: Jumping Straight into Running

Before hopping on the treadmill, it's essential to do some warm-up exercises. Activities like leg stretches, squats, muscle stretches, and joint flexion can increase muscle temperature, making them more flexible and less prone to injury. Start with a dynamic warm-up of walking or slow jogging for 10-15 minutes. Similarly, when finishing your workout, gradually decrease your speed to avoid dizziness.

Mistake 2: Running for Too Long

During running, your body uses energy from carbohydrates first, then fat, and finally protein. Fat burning starts after about 30 minutes of slow jogging. Running for over an hour, however, can lead to muscle protein breakdown. For effective weight loss, aim for a balanced workout duration—not too short, but not excessively long either.

Mistake 3: Holding onto the Handrails

Running isn't just about moving your legs; the coordinated swing of your arms helps maintain balance and engages your upper body in energy expenditure. Holding onto the handrails can cause your body to lean forward, increasing pressure on your lumbar spine, leading to lower back pain over time. The impact force on your feet can be up to five times your body weight, so leaning forward can put extra stress on your leg and foot joints. Maintain a proper posture with your core engaged and chest up.

Mistake 4: Increasing Incline Too Much

Increasing the treadmill's incline and speed raises workout intensity, but this should be tailored to individual fitness levels. For example, a steep incline can strain the knee joints of older adults. A moderate incline or level surface is usually best. Similarly, speed should be adjusted according to your ability—too fast may lead to more carbohydrate burn with less fat burn, which isn't ideal for those aiming for weight loss.

Mistake 5: Running Barefoot or Wearing the Wrong Shoes

Some people run barefoot or in socks on their home treadmills. This can lead to unnecessary strain on the knee and ankle joints due to the lack of cushioning. While thick socks can provide some shock absorption, they lack the elasticity of running shoes. Always wear proper running shoes to protect your joints.

Mistake 6: Using the Treadmill Only for Running

Modern treadmills offer multifunctional capabilities beyond just running. They often include features like rowing machines, push-up handles, and exercise bikes, allowing for a full-body workout that targets cardiovascular health and muscle groups in the upper and lower body, as well as the core. Adding dumbbell exercises to your treadmill routine can engage more muscle groups, but it's best to do this under the guidance of a professional fitness coach.