There are many benefits of running on a treadmill, and it is an excellent alternative for runners when issues of safety or weather make it impossible to run outside. Follow these tips to make your journey more efficient on a treadmill, safe and enjoyable.
1. Do not set too steep:
Do not set too steep (over 7%) – which can lead to injury of the Achilles tendon or calf. Also, do not run with a more than 2% slope for your entire race.
2. Do not hold onto the railing or console:
Some people assume that they need to hang on with hands when they run or walk on a treadmill. The ramps are only there to help you embark on the treadmill safely. When you run on the treadmill, practice good running technique by keeping your arm at a 90-degree angle as you would if you were running around outside.
3. Make sure you warm up:
Run or walk at a slow and easy pace for 5 to 10 minutes. It’s quite tempting to get on the treadmill and start your workout, but you must give yourself time for a little warm up.
4. Remember to cool down:
It is also easy to get off the treadmill when your workout is over and your heart rate is elevated. Do a work out for few minutes or do a slow jog at the end of your run and allow your heart rate to go below 100 bpm. The cooling will help prevent dizziness or the feeling that you are still moving when you get off the treadmill.
5. Pay attention to your stride:
Keep your stride short and quick to help minimize the impact transferred to your legs. Try to maintain a mid-foot impact to ensure that you have not the heel strikes by sending a shock to your knees. You may want to exaggerate the shrug of the heel due to the lack of momentum, because your feet will not be in circular motion.
6. Increase your number of strides:
The more steps you take per minute, the more efficient you run. The elite runners run about 180 steps per minute. Determine the number of strides by counting how many times one foot strikes the belt in a minute, and then double that number. Try to improve your stride rate during your run focusing on shorter strides, faster and ensure your feet are not far from the belt. This exercise will help you deal with boredom on the treadmill and even improve your outdoor running.
7. Listen to music:
While using a headset while running outside is not safe, listening to music on the treadmill can be a great way to fight against boredom and last longer. Choose motivational songs you by creating a playlist for your workout; this will help you avoid watching the clock constantly to see how much you still have to do.
8. View a route:
Another thing to pass the time on a treadmill is to visualize an outdoor route you have done frequently. Imagine yourself running there and imagine the buildings along the way. Change the tilt adjustment when you would be on a hill.
9. Do not forget to hydrate:
You can lose even more water while running on a treadmill, than if you were running outside, because there is little wind resistance to help you stay cool. Keep a water bottle handy.
10. Do not look down:
I know it’s hard not to look to see how much time or distance you have done, but if you look down, your running posture will suffer. Do not look at your feet either, you’re more likely to run bent, which may cause back and neck pain. Looking straight ahead is the safest way to run when you’re on the treadmill or outdoors.
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