Mastering Indoor Running: Common Treadmill Mistakes and How to Avoid Them
The treadmill provides us with the opportunity to exercise indoors, allowing us to avoid bad weather conditions like smog, scorching heat, or freezing cold. For beginners, the treadmill can help establish a running habit more easily. However, adjustments are necessary when transitioning from outdoor running to treadmill running.
Understanding Basic Running Mechanics
For new runners, it’s essential to understand the principle of forward motion during running. When running outdoors, your body naturally leans forward, and gravity helps propel you forward. On a treadmill, you can't utilize gravity in the same way since the moving belt beneath you forces your legs backward, causing you to move forward. This subtle difference can lead to treating running as merely alternating leg movements rather than a coordinated forward motion of the entire body.
Common Treadmill Running Mistakes
- Overstriding
Overstriding occurs when the runner’s stride is too long. This happens because the supporting leg is not lifted off the belt quickly enough, causing it to land behind the body. Consequently, the other leg has to reach further forward to maintain balance, resulting in overstriding. To correct this, increase your cadence (steps per minute). Quickening your cadence ensures your supporting leg is lifted quickly, naturally shortening your stride and restoring proper form.
- Slouching
Slouching often appears towards the end of a workout due to fatigue, leading to poor running posture. To correct this, try clasping your hands behind your back while running for a few steps. This helps straighten your upper body and correct your posture quickly.
- Foot Landing Ahead of the Body
This mistake typically accompanies overstriding, where the foot lands too far in front of the body, often leading to heel striking. This increases stress on the knees, potentially causing injury. To address this, increase the treadmill’s incline slightly. This simulates outdoor running conditions, encouraging a midfoot strike and reducing impact on the joints.
Summary
Most runners are unaware of their running form. Recording a short video of yourself running can help identify any mistakes. Understanding the subtle differences between treadmill running and outdoor running, and avoiding these common errors, will help you achieve your training goals effectively and safely.
