Unfortunately there are many mistakes you can make running on a treadmill

05 May, 2019 • by Admin

This is especially important for a beginner so you can start your running career well

Most runners have a love-hate relationship with the treadmill. On the one hand, it's boring and germ-infested. On the other, it's often a necessary evil to get through long winters or rainy mornings.

In order to make the most of your treadmill workout, avoid committing the following mistakes, and try to correct your treadmill technique. Also, follow a proper diet, drink plenty of fluids and water to keep yourself hydrated, and above all, maintain a positive attitude while doing any kind of workout.

Skip the Warm Up

Yes, you're busy. Some days you just want to hop on the treadmill, get it over with and get out. But skipping a warmup can lead to pain and injuries. You don't need a lot of time, and you don't need to passively stretch, take five to seven minutes for an active warmup, that includes hip circles, toe touches and more. It's more of a priority to keep your mobility and keep yourself out of pain than to start a workout.

Skip the Cool Down

A cool down is as equally important as warm up. If you've ever felt dizzy when getting off the treadmill then the reason can be a lack of a cool down. Stopping exercise immediately causes a drop in the blood circulation and a sensible cool down will help prevent this. Again, it doesn't need to be anything grand just a lesser workout that you were doing. Your body will thank you.

Skip the Incline

It’s also important that you don’t forget that there are 2 settings on your treadmill: pace and incline. Lots of people don’t ever touch the incline while on the treadmill, but once you do, you’ll immediately notice how much more challenging it can make your workout. Running and even walking uphill requires more cardiovascular output and oxygen consumption than staying flat.

Run Too Fast

This is a common error among beginners especially when running in front of others, for example, in a gym. You feel like you need to run quickly because that's what experienced runners do. You don't want to look out of place in the gym. You may even think that the proper pace to run feels slow. Don't worry about either.

The pace to run at, to lose weight and improve fitness, is slower than you think. To get the benefits of running you need to run for around 20 to 60 minutes. The speed to run for this amount of time is at your aerobic zone. You can do this if the treadmill isn't going too fast so you'll get the most benefit out of it.


Multitasking is actually just a waste of time. Lots of people find treadmill too boring, but do it for the sake of losing some weight. In such a scenario, they tend to switch on the television to catch their favorite show, or grab a book or magazine and start flipping the pages while completing the workout. However, this indicates lack of concentration, which can cause problems with your natural posture and gait. Hence, focus on your posture and overall walking technique, and reserve the reading activity for the cooling-down session.

Repeat the Same Routine

For months together, people go on running on their treadmill, but don't find any significant difference in their weight. Why does this happen? Well, if you keep on doing the same thing every day, meaning, running at the same speed and for fixed hours, how will it have a considerable effect on your body? In order to achieve your weight loss goal or to stay in shape, it is important to intensify your workout on the treadmill; in the sense that the speed at which you run should increase gradually, and hours of the workout should also keep on increasing to some extent.

Step Off While Moving

One of the biggest causes of injuries on treadmills is jumping off a fast-moving treadmill. If you need to run to the bathroom, grab a towel, or get some water, slow the machine down to a very reduced pace and lower the incline.

Hang on Handle

It is not rare to see people in the gyms using a treadmill as if they were glued to the handle. They look like as if their lower body runs after their upper body. This posture looks not only amusing but also has many disadvantages. It can cause shoulder, neck and back pain. Also, this bad running posture tricks you. You feel that you can exercise harder and take longer distance, but just the opposite happens. It makes the training easier, so even if you have better results on the display panel, you perform worse.

Slap your Feet Down.

Landing flat-footed can cause muscle strain. You end up leaning backward as the belt goes forward, which strains back muscles from the force generated through your hips and back. This could also cause you to lose your balance. Be as vertical as you can and walk or run as you would normally. Land on your midfoot or the ball of your foot—not your heel.


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