Walking on the treadmill at various elevations and speeds can be an excellent cardiovascular exercise and endurance builder for runners. When you are training for a marathon or just want to keep up with your cardio exercises between running sessions, treadmill walking can be an suitable alternative to jogging or walking outside during inclement weather. You will need to pay attention to form, speed and technique to get the most out of your treadmill workout.
Speed
Warm up all of the major muscle groups by beginning the treadmill walking session at a slow speed, then work your way up to your regular walking speed on a natural incline. Slowly increasing your speed will help increase circulation to large and small muscle groups and prevent most injuries during your routine. The Arthritis Foundation recommends starting on a slow setting for three to five minutes before slowly increasing the treadmill's speed to a moderate pace. This strategy will give your body enough time to adjust to the higher speed.
Incline Levels
If you want to increase the intensity of your treadmill walk to build endurance or stamina, you will need to increase the incline every 5 to 10 minutes. Treadmill walking on an incline will burn more calories because it will make your lower body work harder.
Stretching
It is important to stretch the upper and lower body before and after your treadmill walking session, regardless of the intensity. Gently stretching your calf muscle, hamstrings, glutes, thigh muscles and torso will help to increase your range of motion and prevent injury. You can follow the same stretching routine that you would perform when walking or jogging outside.
Shoes
You can wear running shoes or walking shoes to protect your feet, ankles and legs during your treadmill workout. Although walking on a treadmill is a relatively low-intensity exercise, you will need some cushioning and support to protect your muscles as you stride. Make sure you are wearing well-fitting running or walking shoes with socks to provide ample cushioning.
Posture and Form
It can be tempting to hold onto the front bar of the treadmill to support yourself in an upright position while you walk, but this can compromise your form and posture and may put you at risk of injury, according to Theresa Ford, M.D., from the North Georgia Rheumatology Group in Atlanta. Focus on standing up straight just as you would when walking outside, and pay attention to your stance as you increase your speed. Keep your shoulders back, head and chin up, and hold your abdominal muscles in tight.
Stride Length
Taking short steps instead of long strides will help you cover more distance, and may also help you burn more calories. Treadmill Online recommends increasing your pace so that you are taking more steps each minute. This will help you increase your speed naturally and gradually, and help you enjoy a better workout.
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