5 Treadmill Running Tips
These five treadmill running tips will make your workouts more effective and ensure you get the best results for your effort. Running on a treadmill is cheaper than a gym membership, ideal for extreme weather conditions and safer than running outside. Make your running sessions count with these five treadmill running tips.
- Wear comfortable shoes. Treadmill running in ill-fitting shoes is not only uncomfortable, it can increase the likelihood of injuries. Proper running shoes should provide enough room for you to wiggle your toes comfortably. However, the shoes should not be so loose that they flop up and down the back of your feet when you run. Treadmill running shoes should also provide proper arch, heel and ankle support.
- Warm up your muscles. Don’t just hop on the treadmill and go blasting off. Start with a slow ten minute walk to get your blood flowing and to minimize the risk of injury. Once your muscles are warm, gradually increase the treadmill speed until you are running at a comfortable pace.
- Use the incline to make treadmill running more of a challenge. Running on an incline can really strengthen those quads. Vary your incline from time-to-time to mimic outdoor terrain and keep the muscles engaged. To reduce the risk of injuries to the heels, ankles and tendons minimize your run on an incline to two to three percent.
- Pay attention to running form. When running on a treadmill look straight ahead and keep your hips tucked under your torso. Instead of holding on to the treadmill handles, keep your arms at a 90-degree angle and let them swing naturally. Also, use short, quick strides and a mid-foot strike to reduce the impact on your legs and knees.
- Cool down. Do a five to ten minute slow jog or walk to reduce your heart rate. Walking or jogging slowly also makes transitioning from the treadmill to the floor easier because it minimizes the wobbly feeling you have after a rigorous treadmill running session.