Running on a treadmill offers a viable alternative to running outside. Running outside can be dangerous because of traffic, pollution and uneven road surfaces, none of which is a problem when running on a treadmill. Most treadmills provide information about your workout such as distance covered, calories burnt and workout duration, all of which can be very motivating. Treadmills are normally built using a flexible running deck which reduces the amount of shock transmitted through your body when you run. This can reduce your chances of injury.
Step 1
Attach the emergency stop cord to your waist with the treadmill turned off. This is important because if you get to close to rear of the treadmill and are in danger of falling off, the emergency stop cord will pull and bring the belt to a halt before you suffer a fall.
Step 2
Push the "Start" button and begin to walk. Start slowly to get used to the action of walking on the treadmill. Use your hands for balance initially, but as you begin to feel more comfortable, swing your arms by your sides normally. Continue walking until you begin to feel confident.
Step 3
Increase the speed until you are walking briskly. Concentrate on a heel/toe action, keeping your upper body relaxed and looking straight forwards. Increase the speed gradually until you are ready to break into a jog.
Step 4
Begin jogging. Start of with short, quick strides focusing on maintaining your heel/toe action and tall upper body. Make sure your arms remain relaxed and that they are swinging loosely by your sides.
Step 5
Gradually increase speed until you are running. Begin to lengthen your steps and stride out while continuing your heel/toe action. Make sure you stay near the front of the treadmill to avoid triggering the emergency stop mechanism. Continue running for the duration of your workout.
Step 6
Gradually slow down from a run, to a jog, to a walk. Walk slowly for a moment before stopping the treadmill. Take off the emergency stop cord and carefully get off the treadmill.
Tips and Warnings
- Make sure you wear appropriate running shoes when using a treadmill to make your workout as beneficial and safe as possible--make sure your laces are securely fastened. Keep a water bottle handy as running on a treadmill can make you sweat more than running out of doors.
- Avoid wearing loose clothes that may cause you to trip or could become tangled in the treadmill belt. Make sure you stay in the middle of the treadmill belt to avoid tripping.
Things You'll Need
- Treadmill
- Running shoes
References
- "ACSM's Resources for the Personal Trainer"; American College of Sports Medicine; 2009
- "Daniels' Running Formula - 2nd Edition"; Jack Daniels; 2005
- "Anatomy of Exercise: A Trainer's Inside Guide to Your Workout" Pat Manocchia; 2009
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