Running on a treadmill puts less impact on your joints compared to road running. It’s also a preferred option when weather or safety concerns make outdoor running difficult. While using a treadmill seems as simple as pressing a button to start, there are some important considerations to ensure effective and safe workouts.

Pre-Run Precautions

1. Warm Up

Your body is like a car engine that needs warming up before starting. Skipping warm-ups can lead to muscle strains and joint injuries. Additionally, your heart may not be ready for intense activity, causing discomfort such as dizziness or palpitations.

To avoid unnecessary injuries, perform adequate warm-ups before stepping on the treadmill. Engage your wrists, ankles, waist, and neck with stretches and joint movements to prepare your muscles and cardiovascular system.

2. Check the Treadmill

Before using the treadmill, ensure it is stable and the surface is dry. Stand on the side rails before starting the machine and clip the emergency stop cord to your clothing. Once everything is ready and the treadmill is moving, step onto the belt.

During Your Run

1. Maintain a Rhythm

Avoid sudden changes in speed. Maintain a consistent pace and rhythm for both your steps and breathing.

2. Regulate Your Breathing

Curl your tongue slightly to prevent cold air from entering, which helps maintain warmth and health.

3. Avoid Watching Videos

Many treadmills come with screens that provide various information and even play videos. However, watching videos while running can distract you and affect your form.

4. Don’t Jump Off a Moving Treadmill

One of the most common causes of treadmill injuries is jumping off while the machine is running at high speed. Always slow down and reduce the incline before stepping off. Wearing the safety clip is crucial to prevent accidents.

Post-Run Precautions

1. Don’t Squat Down

After intense exercise, avoid squatting as it can hinder blood circulation and worsen fatigue. Instead, walk slowly and stretch your legs.

2. Avoid Cold Drinks

Post-exercise, your digestive system is still inhibited. Drinking cold beverages can cause vomiting, diarrhea, and gastrointestinal issues. Instead, rehydrate gradually with room temperature fluids.

3. Don’t Take Cold Showers

After exercising, your capillaries are dilated, and a sudden cold shower can cause them to constrict, lowering your immune system and increasing the risk of illness.

By following these tips, you can maximize the effectiveness of your treadmill workouts and avoid common pitfalls.