Treadmills are one of the best exercise machines for weight loss, according to the University of Maryland Medical Center. With just 30 to 60 minutes of moderate-intensity jogging per day, most people can get their weight under control, according to the Harvard Medical School. With proper running technique, you can maximize the effectiveness of a daily treadmill running regimen, leading to even better results.
Step 1
Stretch for several minutes. Part of any proper treadmill technique is a adequate body preparation. When you "stretch" properly, you are doing more than just literally stretching out your limbs. You want to actively move your legs, pushing them through your full range of motion. Jog slowly in place, mimicking your normal running stride. This will prime your muscles for physical activity.
Step 2
Start running on the treadmill slowly, gradually increasing the treadmill speed until you reach a comfortable jogging pace. Like stretching, a brief warm-up on the treadmill will help prevent muscle cramps.
Step 3
Keep your back straight and avoid using the handrails. It's okay to occasionally use the handrails if you need a brief rest, but keep in mind that handrails will support your weight and make it easier to run. By taking the burden off your legs, you won't burn as many calories. Understandably, handrail usage can also throw off a treadmill's built in calorie counter.
Step 4
Focus on your breathing. An appropriate level of cardiovascular intensity is an important part of proper treadmill running. According to the Mayo Clinic, a moderate-intensity workout is best for weight loss and overall health. During a moderate-intensity workout, you will breathe faster than normal, but you should still be able to carry on a brief conversation.
Step 5
Increase your running speed periodically after you've attained a moderately intense jog. Run quickly for about one minute, then slow to a jog for three minutes. Repeat this process throughout your workout. This treadmill running technique is called "interval training," and it makes your workout more effective. You will breathe heavily and sweat more during the one minute of intense running, but your overall fatigue level should still be moderately intense.
Step 6
Gradually decrease your speed at the end of the workout. This final part of the technique is important to prevent muscle soreness later on.
References
- University of Maryland Medical Center: Exercise: Recommended Exercise Methods
- Harvard Medical School: Abdominal Fat and What to Do About It
- New York Times: Stretching: The Truth
- Los Angeles Times: Counting Calories Is Not as Easy as 1-2-3
- Mayo Clinic: Exercise Intensity: Why It Matters, How It's Measured
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