While very useful for everything from warming up to endurance cardio training, the commonplace treadmill is actually a complex machine, requiring a fair bit of skill and knowledge to use properly. This means that you’ll need to study it before using it so that you can get the most out of your next workout regime without putting yourself in any chance of injury. Here are five of the most crucial techniques for using these handy exercise devices in the right manner.

Get Familiar with the Machine

If you have never used a particular treadmill before, you’ll need to have a look at the control panel and figure out how that device operates. In general, these pieces of equipment function in a standard manner and the controls for speed and incline should be clearly marked. Likewise, the stop and start buttons should be simple to find. What might not be so obvious is how you switch between the different programs. If possible, you can always get more details from the manual (if working out at home) or from your trainer (if exercising at the gym).

Tips For Using The Treadmill:

Begin Slowly and Gradually

When starting on a treadmill, always commence at a low speed setting. This is important so you can:

  • Get a feel for how fast the treadmill actually goes
  • Prevent yourself from being thrown off the conveyor
  • Protect against any injuries from pushing yourself too hard

Remember that the treadmill is a machine like any other; you’ll need to get used to it before you can use it to any degree of skill and efficiency. If you’re uncomfortable when starting your training, you can always hold onto the handrails before you gain the confidence to let go and run unaided.

Find a Comfortable Pace and Setting

As you gain more stability while jogging and running, you should begin to tune your body to the machine. This means that you find your natural pace so that you can work out without overly stressing your body. Those taking whey protein powder will need to find a pace in which they can help build up their muscle through long distance cardio training. Those simply warming up should focus on a more casual speed. How fast you go depends on your body as well, as a fitter person will be able to run much more rapidly than someone just starting to exercise.

Never Hold On while Running

One basic mistake made by many is to hold onto the handrail while the treadmill is moving. This is detrimental for many reasons, including:

  • Lower exercise efficiency
  • Bad running posture
  • High risk of muscle injury
  • Reduced balance

Once you’ve become confident on the treadmill, you should run naturally without using your arms to hold on. Simply swing your arms and legs as normal, and enjoy a good workout regime through this effective, strenuous fitness activity. As long as you hold the right technique, you should have no chance of falling over while exercising.

Make Use of the Incline

Finally, you should always include an angled incline on your run for increased workout potential. After all, running uphill uses more energy and pushes us to the limits more efficiently. Again remember that you shouldn’t hold onto the handrails here either as this will compromise your posture even more than if you were running on a flat surface. When running up an incline, we generally lean forward, utilizing different muscle sets to get us where we’re going. Holding on to the handrail then forces the runner to lean back, resulting in an unnatural posture, reduced workout potential and a much higher chance of injury.