Running on a treadmill is a wonderful alternative in times of bad weather. Read on to learn a few tips about how to make treadmill running more enjoyable and effective.
Keep a Slight Incline
The treadmill inclination should be set at 1% to 2%. This gentle incline simulates running outdoors, and reduces the risk of injury. A steep incline may cause calf or Achilles tendon injuries. Therefore, the incline should not be more than 2% for the entire duration of your run.
Don’t Grip the Handrail
The handrails are placed only to help you get on and off the treadmill. So, don’t hold on to these rails for balance. Run on the treadmill with the same posture like you run outdoors.
Warm Up Properly
Warm up for 5-10 minutes by running or walking at a slow pace. Do not give in to the temptation of jumping onto the treadmill, and starting your workout immediately.
Cool Down After Running
Don’t hop off after the workout without cooling down. Running elevates your heart rate, so at the end of the run, slow down to a jog or walk for five minutes. This will prevent dizziness and the feeling of motion, when you step down from the treadmill.
Stay Upright
Ensure your body is upright while running. Your feet should leave the belt, before it drives them backward.
Attend to Your Stride
Ensure your stride is short and quick, to minimize the effect on your legs.
Improve Your Stride Count
To run efficiently, one needs to take more steps per minute. Accomplished athletes stride at about 180 steps a minute. So, increase your stride count by taking quicker, shorter strides. This will prevent boredom, and can even be helpful when you start running outdoors.
Listen to Music
Music can motivate you to run longer on the treadmill, besides combating boredom. Choose a playlist of motivational songs to boost your running.
Hydrate Yourself
This might surprise you, but you may actually end up losing more water running indoors. This is because there is not much air resistance indoors, to cool you down. So, drink enough water during your treadmill running.
Never Look Down
Don’t look down at your feet while running. This will affect your posture. Running hunched over can cause neck and back pain. So, look straight ahead while running on the treadmill.
