Treadmill workout: a few simple rules

Sometimes when it's rainy outside, or it's just cold, you may find yourself at a loss looking for motivation to have a running session or practise any other outdoor activities. This is precisely when you should try a treadmill workout. Yet, no doubt, it has its own rules and differs greatly from running outside. What should you have in mind to make your treadmill run both effective and safe? You’ll find out in a moment.

Preparing for the workout

No matter what speed you’re going to run at, you will definitely be sweating. To make sure you feel comfortable every step of the way, you need garments that will give you freedom of movement and ensure temperature regulation. Wear a well-fitted top and shorts and quality running shoes, best with sole supports. Treadmill footwear have to offer appropriate protection of heels and feet bones. You may also wear wristbands to absorb any sweat excess. Put a towel nearby the treadmill to wipe sweat off your face, as well as a bottle of water you’ll be able to grab any time you need it. Depending on your preference, you can also turn on some music or the TV.

Warm-up

Before you start your running session, you need to warm up your muscles, give them a little stretch and relax them. By doing simple exercises and gradually increasing the level of intensity, you’ll avoid pulled or torn muscles and other types of injuries. Before you hop on the treadmill, have a short walk or jog to make sure your blood pump rate is correct. Your warm-up should take about 10% of the total workout time.

Body posture

During your walk on a treadmill, you have to assume the right posture, as it is going to affect both your condition and your well-being after the workout. When you exercise, try to keep your head straight and look ahead. Lean forward a little to engage back and spine muscles and cushion any shocks. Yet don’t bend forward or backward too much so that you don’t fall down and get an injury. Tense your abdominal muscles and push forward your torso. Have your arms hanging by your sides. When you achieve higher speeds, place your arms parallel to your sides and bent at 90 degrees.

Duration, speed and incline – the basic parameters of your workout

Intensity of a workout session, its duration and frequency are crucial for its effectiveness. To stay safe while not missing out on the results, increase one of these variables every week. You may also have a go at a weighted workout by e.g. by wearing wrist weights throughout your session.

➡️ Workout duration

It depends on your abilities and fitness. The rule of thumb is that you should finish your treadmill session after 30–60 minutes. Yet, if you’re in poor shape, make it 20 minutes. For visible effect, repeat your workout 3 times a week.

➡️ Exercising speed

There are multiple views on what the running speed should be. No matter which of them is true, your speed should be sufficient to stimulate your heart muscle. If you’re new to the treadmill, start at a slow pace and then keep raising it until you reach your target speed. It is accepted that the correct pace is 3 steps per second.

➡️ Incline

Running or walking on an inclined treadmill may be compared to climbing uphill outside. This kind of workout will help you burn more calories than striding on flats. Modifying your incline is a great path to better calorie burn, engaging your muscles as well as protecting your knees, hips and lower back. Walking uphill on a treadmill is a guarantee you will get the results quicker.

After you step on the treadmill

Before you start your jog on the treadmill, don't forget to read these tips. By observing them, you will steer clear from the common mistakes and make your workout safer and more productive.

1️⃣ Run in the middle of the treadmill belt. Jogging too close to the start of the belt impedes your movements and is unnatural. In turn, if you walk unsteadily, you may end up feeling tension in the back, arms, and neck.

2️⃣ Do not grab the handrails. If you’re used to holding on to the handrails throughout your running session, change the habit. It makes you assume the wrong posture and the calorie burn goes down.

3️⃣ Do not look at your feet. By looking downwards, you cause a muscle tension that will probably bring about dizziness and disorientation. Hence, it's best to keep looking ahead. This way you will avoid taking a wrong step.

4️⃣ Don't artificially extend your stride. The optimal speed is 3 steps per second. A long stride increases the risk of injuries. That’s when you may reach the start of the treadmill and fly off. Raise your feet above the belt slightly and place them as close to each other as possible.

5️⃣ Escape the routine. It may sound conveniently easy to repeat the same treadmill workout all over again every day. However, the fact is that if you keep doing identical exercises time and time again, your body adjusts to their intensity and at the end of the day, your workout stops paying off.

6️⃣ Don’t overdo it. Excessive muscle pain experienced sporadically or, even worse, on every session, means you’re overtrained. Should you spot any of the concerning symptoms, simply stop your workout, have some rest and rethink your training plan. You should not have an intense workout more than two to three times a week, and as for an overall moderate workout, this should be 3–5 times a week.

7️⃣ Loosen up. Trust your body: let it flow at its own pace. Any tension may cause arm and spine pain.

8️⃣ Finish your workout adequately. Few bear this in mind, and yet it’s worth remembering to finish your session by walking for over a dozen minutes while gradually slowing down. In many cases, advanced equipment has a “cool down” function that turns on by default after you complete your workout to calm your body. It’ also a good idea to do a couple of stretching exercises after you leave the treadmill.

9️⃣ Have a plan to follow. Draw up an adequate plan before you start a session. It should indicate at which points you have to change the speed and incline. Regardless of whether you're a treadmill novice or a seasoned runner, you can always learn something new and improve your score.

Walking on a treadmill: results are at your fingertips

A treadmill workout is a physical activity that may be appealing to you when the weather outside is not at its best for outdoor activities. There are many diverse factors determining whether your session will be successful and effective. For your own comfort, you need the right treadmill outfit, footwear and appropriate preparation. Don't forget to warm up and assume the correct posture. Diversify your pool of exercises and step by step increase the duration of the workout and its intensity, but do not overdo it. By observing these guidelines, you’ll avoid hurting yourself and make your workout highly enjoyable and successful.