As temperatures rise, many people turn to indoor treadmill workouts to avoid sun exposure. While treadmills are a great way to stay fit without leaving the house, it's important to use them correctly to avoid injuries. A study shows that around 50,000 people get injured annually using exercise equipment like treadmills, with the majority of these injuries resulting from improper use. Here are some common treadmill workout mistakes and how to avoid them.

1. Not Wearing Proper Shoes

Running barefoot or in socks on a treadmill can cause unnecessary strain on your knees and ankles. The treadmill's vibrations can lead to joint injuries, and sweaty feet increase the risk of slipping. Always wear proper running shoes to protect your feet and enhance your workout experience.

2. Skipping Warm-Up

Jumping straight into your treadmill workout without a warm-up can result in muscle strains. Start with leg stretches, squats, and dynamic warm-ups like slow walking or jogging. Spend 10-15 minutes warming up to gradually increase your heart rate and prepare your muscles for more intense exercise.

3. Setting the Speed Too High

It's crucial to know your fitness limits. Setting the treadmill speed too high can lead to a loss of rhythm, making you prone to falls. Start at a manageable pace and gradually increase the speed as you build endurance and strength.

4. Running for Too Long

Extended treadmill sessions can deplete your body's glycogen stores, leading to fatigue and potential muscle damage. For weight loss, aim for a balanced duration—around 40 minutes is optimal. This timeframe helps burn fat without leading to protein depletion or extreme fatigue.

5. Inclining Too Much

While increasing the treadmill's incline can boost workout intensity, it's not suitable for everyone. Older adults or those with joint issues should avoid high inclines to prevent knee strain. Instead, stick to a flat or slight incline for safer exercise.

6. Watching TV While Running

Watching TV while on the treadmill can distract you, increasing the risk of missteps and injuries. If you need entertainment, choose upbeat or relaxing music instead. This keeps your focus on the workout and helps maintain a steady rhythm.

7. Stopping Abruptly

Avoid sitting down immediately after your workout. Your muscles need time to cool down and your heart rate to return to normal. Instead, spend a few minutes walking slowly on the treadmill to help your body transition back to its resting state and avoid dizziness or fainting.

8. Ignoring Safety Features

Familiarize yourself with the treadmill's safety features. Know how to quickly reduce speed or stop the machine if needed. Using the treadmill's emergency stop function correctly can prevent accidents and ensure a safer workout environment.

By avoiding these common mistakes, you can maximize the benefits of your treadmill workouts and maintain a safe and effective exercise routine.