Running machines are known more commonly as treadmills. They have a durable belt that rotates as you walk or run on it. Choosing this machine for your workouts will give you a similar feel to what you get with outdoor running without having to worry about weather. Not only do running machines burn calories, but they also tone your lower body muscles.
Step 1
Perform dynamic stretches before using the running machine. While you run, multiple muscles and joints are being activated simultaneously. Stretch your body with dynamic stretches to get acclimated to these movement patterns. This will also prevent injuries during your workout. Do stretches like leg swings, arm circles, arm crossovers, deep knee bends, trunk rotations, lateral lunges and alternating toe touches.
Step 2
Align your body in the correct starting position. Step onto the running machine, place your feet on the sides of the belt and look for a clip with a tether cord attached. Fasten this to your shirt in an area where it won't get ripped off. This is an emergency kill switch that shuts the machine down if you happen to fall off.
Step 3
Press the "Start" button and place your hands on the handrails and start walking. Take your hands off the handrails and do not put them back on.
Step 4
Increase the speed by hitting the up arrow and get to a point that you are breathing heavier. Stay at this pace for two or three minutes and increase your speed again. Get to a point where you are jogging lightly and stay at this pace for three more minutes.
Step 5
Increase your speed to get to your exercising pace. Get to a point where your heart rate is elevated, you are breathing heavy and sweating. Stay at this pace for the entirety of your workout.
Step 6
Run long enough to get the most benefit. To gain health benefits, 30 minutes of cardio is necessary and to lose weight, 60 to 90 minutes of cardio is necessary, according to the American College of Sports Medicine. Work out for the longer time frame if your goal is weight loss and shoot for the lower recommendation to maintain your health. Work out four to five days a week.
Step 7
Execute proper form while you work out. Do not place your hands on the handrails or slouch your shoulders while you are running. Keep your shoulders broad, torso upright and look straight ahead as you run. Swing your arms gracefully in conjunction with your leg movements and do not let your elbows flare out to your sides.
Step 8
Finish with a cool-down. Decrease your speed by pressing the down arrow and get to a point where you are jogging lightly. Stay at this pace for two or three minutes, then decrease your pace to a slow walk. Remain at this pace for two or three minutes to finish.
Tips and Warnings
- If you are new to exercise, start out with a walking program on the machine. Gradually increase your pace in consecutive weeks until you can jog and eventually run without getting too winded. For quick speed transitions, look for a keypad on the console that has numbers. Punch in the speed you want and hit "Enter."
Member Comments