More and more people are choosing to train indoors using treadmills. However, many friends often complain that treadmills are not easy to use, and some even say that they can hurt their knees. Is it the machine itself that's the problem, or is it being used incorrectly? Here are some tips for running on a treadmill effectively and safely.

Pre-Workout Preparation

Don’t Exercise on an Empty Stomach

Even at home, don’t start running on an empty stomach. Exercising without eating can easily cause exercise-induced anemia, leading to dizziness. Before exercising, have a glass of juice or a banana, and keep a glass of warm water nearby. Drink water in small sips frequently rather than waiting until you’re thirsty.

Importance of Air and Humidity

Running consumes a lot of oxygen, so indoor air circulation is essential. Use a humidifier in the room, and during smoggy weather, also use an air purifier.

Pre-Run Check

Before using the treadmill, ensure it is stable and the surface is dry. Stand on the side rails before starting the machine, and once it’s running, step onto the belt.

Warm-Up

Starting your run without warming up can easily cause muscle strains. Walk on the treadmill for 10 minutes first, then perform some simple stretches such as wrist and ankle rotations, leg stretches, squats, muscle stretches, and joint flexions to relax and warm up your muscles.

During Your Run

Proper Running Order

The correct process is to start by walking, then jogging, gradually increasing the intensity. Begin with a walking speed of 4-6 km/h for 10-15 minutes, then transition to running. Increase the speed gradually to avoid straining your muscles and joints.

Tip: Brisk walking can help burn more fat and is highly effective for weight loss.

Choose the Right Running Mode

Treadmills come with various modes such as “fat burn,” “climb,” and “random.” Choose one that you like, or manually set a custom mode. If you have knee or joint issues, select a treadmill with adjustable shock absorption to protect your joints.

Focus While Running

Avoid distractions while running. Maintain balance and do not perform risky actions like running backwards or doing stunts. Choose a treadmill with a large, clear screen to avoid boredom and keep track of your workout data. Listening to light music is a good option; many treadmills come with built-in sound systems for convenience.

Running Position and Form

Stand in the middle of the belt, not too far forward or backward. Take confident strides—larger steps are safer. Avoid hunching your back or holding onto the handrails, as this can increase pressure on your spine and lead to injuries. Keep your abs tight, chest out, and back straight.

Running Equipment

Never run barefoot on a treadmill, as the vibrations can harm your leg joints and sweating can cause you to slip. Thick socks provide some protection but lack the support of running shoes. Wear lightweight, flexible running shoes for the best experience.

Ending Your Workout

Gradual Cool Down

Accidents often happen at the end of a workout due to fatigue and reduced safety awareness. Slow down gradually until the treadmill stops to avoid imbalance and muscle strain. Do not immediately sit down after getting off the treadmill. Perform necessary stretches for 3-5 minutes and then replenish your energy.

By following these guidelines, you can ensure a safe and effective treadmill workout, making it an integral part of your healthy lifestyle.