A treadmill is a convenient option for runners. Treadmills allow athletes to continue high-intensity training even when the weather or other factors do not allow them to run outdoors. Running correctly on a treadmill, however, requires concentration, good posture and proper attire.
Step 1
Turn on the treadmill. Place your feet on the belt. Align your shoulders, hips and feet. Look straight ahead; do not look down or to the side. Relax your shoulders, elbows and hands.
Step 2
Set the treadmill belt at a brisk walk, approximately 3 1/2 mph. Begin walking, and bend your elbows, moving your arms with each step. Walk for three to five minutes to warm up.
Step 3
Increase the belt speed to a slow jog, between 4 and 5 1/2 mph. Adjust your posture as you begin running to include a very slight forward tilt, beginning at the ankles. This moves your center of gravity forward to improve your form and momentum. Keep your facial muscles, shoulders, elbows and hands relaxed. Do not clench your fists. Look forward as you jog slowly for another three to five minutes to find a comfortable stride.
Step 4
Increase the belt speed to your desired running pace. Periodically check and correct your posture as you run.
Step 5
Run for a set time or distance goal. If you are a beginner, alternate between several minutes walking and a few minutes running.
Step 6
Slow the treadmill to a brisk walk to cool down. Continue walking and slowing the treadmill until your heart rate returns to normal.
Tips and Warnings
- Do not clench your fists or shrug your shoulders as you run. To loosen the muscles of your upper body, shake out your arms and consciously relax your shoulders down, away from your ears. Maintaining good running posture is crucial to run effectively on a treadmill. According to Rick Morris, "the moving belt of the treadmill can create havoc with your running mechanics." Many treadmill runners tend to bounce up and down on the belt, which not only wastes energy, but also puts added stress on the knees, hips and back. Leaning too far forward or too far back places additional stress on your hips and back. Wear comfortable athletic shoes as you run. Running shoes are best for this activity. Wear proper workout clothing to run. Moisture-wicking fabrics are ideal, but any breathable clothing is acceptable.
- Start slowly and pay attention to the speed of the belt. Misuse of a treadmill can result in serious injury. Never hold on to the side rails or the front bar. According to Lorra Garrick, a certified personal trainer, "Even resting your hands on the machine compromises efficiency." Maintain a natural and relaxed arm motion while running.
Things You'll Need
- Treadmill
- Athletic/running shoes
- Proper clothing
References
- Treadmill Secrets: A Certified Personal Trainer Reveals How to Make the Most of Your Walk; Lorra Garrick; 2007
- Treadmill Training versus Outside Running
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