If you're new to the treadmill and looking for guidance on the proper way to use it, our experts have shared the best practices you should follow.
Warming up: As with any workout, you should not neglect the warm-up. Warm up at an easy walking pace for five to 10 minutes.
Don't hang on to the fences: If you're running on a treadmill at a pace that's a little too fast for you, it's tempting to hold on to the console or the handrails. “This risks injury and is not the proper form of a treadmill,” warns Wilpers. If you find the speed too fast, reduce it until you feel comfortable enough to keep your elbows by your sides.
Don't go out too fast: One common mistake that some people make is to increase the speed too soon. Wilpers says, “Make sure you do a light warm-up or jog before moving into an actual run.”
Use your hands: It's easy to forget about your arms if you're jogging or running on the treadmill, but using your swinging arms while running makes you a more efficient runner. “Make sure you keep them bent at about 90 degrees and out to your sides and that they don't swing across your body because that's a sign that your torso is rotating too much,” Wilpers advises.
Run tall, run light, run loose: If you're running on a treadmill, you want the movement to feel as natural as possible. Wilpers says, “Throughout your run, do a mental body scan to assess how you're doing from head to toe, including breathing.” When thinking about your form, running tall means you maintain an upright posture by bending forward from the ankles, while running light refers to light quick feet and relaxed running relaxes everything else that doesn't encourage movement.
Who should avoid jogging: It is important to avoid jumping on a treadmill if you are currently injured, have an illness, have recently had surgery or have recently given birth. “I wouldn't recommend treadle exercise right now, but once you're cleared by your doctor, the treadle can probably be a good training tool to get you back in shape,” says Kennedy. If you have heart problems, dizziness, arthritis or disc problems, it is best to consult your doctor first.