Whether you're a walker or runner, the treadmill is a great invention. You don't have to worry about weather or road conditions, and you can even watch TV while you work out. However, treadmill routines can quickly become boring or not challenging enough, so mixing up your routine and trying new options is key.
Getting Started
Familiarize yourself with the treadmill's controls and functions before beginning your workout. Locate the buttons that control speed and incline, and determine whether you want to program the machine manually or do a pre-set workout. To avoid injury, always warm up and cool down before and after a workout -- begin and end with a few minutes of walking at a slow to moderate pace.
Good Form
Walk or run on the treadmill just as you would if you were running or walking outside. Don't grip the front bar or side rails; this causes you to work out with poor posture, which can lead to injury and doesn't provide the most effective workout. If you feel the need to grab the bars to keep up with the treadmill speed, you should slow down a little.
Mix It Up
Changing your speed and incline during a workout helps work different muscle groups and keeps your routine from getting too tedious. Preset programs on treadmills simulate situations such as hill climbing and interval training. You can also vary the speed and incline yourself. Try walking or running for a few minutes at a higher speed and lower incline, then vice versa.
Safety
Treadmills can cause injuries, so safety precautions are a must. Always use the safety clip, which will stop the machine automatically if you fall off. Only go as fast as you're comfortable with, increasing the speed gradually as you become more fit. Wear proper footwear and ensure your shoes are clean and dry before stepping onto the treadmill; water or mud on your soles could cause you to slip. If you use a treadmill at home and have small children, unplug it when not in use and keep the power cord and safety clip out of their reach.
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