Walking or running on a treadmill is a great way to get cardiovascular exercise to lose weight and reduce your risk of many chronic illnesses. However, you need to use the right walking technique to get the most out of your workout and to prevent injury. If you are new to using a treadmill, it may be best to work with a trainer or coach the first few times to ensure you are using proper technique.
Stand Up Straight
Many treadmills come with hand rails which are good to use when stepping on or off the treadmill, and they help you stay in the middle of the belt. If you have balance concerns, a light fingertip grip on the rails may help stabilize you. However, you want to avoid leaning on the rails or grabbing them tightly. To avoid injury and get the best workout, the American College of Sports Medicine suggests you keep your shoulders back, head up and slightly forward, chin up, abdominals tight and look forward versus down at your feet. Avoid letting your hips and feet go behind you, keep your hips and feet directly under your shoulders.
Take Long Strides
Walking or running on a treadmill should simulate walking and running on land. You do not want to push the treadmill belt along, and avoid taking quick, shuffling steps. Setting the treadmill speed too low or too high for you will lead to improper walking technique. When getting used to a treadmill, first set it at a speed that allows you to take long, natural strides without feeling like you have to push the treadmill or go too fast to keep up. As you become more accustomed to the feel of the treadmill, then play with the speed to bring the intensity level up.
Vary Your Routine
It is easy to get into a rut with a treadmill by performing the exact same workout every time you use it. Over time this will cause your body to become accustomed to the exercise routine and you may no longer receive the same benefits as when you first starting using the treadmill. To shake things up, Jessica Matthews of the American Council on Exercise, recommends interval training.
Interval training involves performing short bursts of higher intensity exercise such as running, jogging or speed walking with short bursts of lower intensity exercise, such as brisk walking. You would alternate between the two throughout your exercise session. Interval training will challenge your body and may burn more calories then just walking a steady speed.
Change Positions
Adopt the same good exercise habits on the treadmill that you would for any exercise routine. Make sure you warm up first and cool down after. Wear a good pair of shoes that will support and cushion your feet. If you are new to using a treadmill, just focus on getting comfortable with the machine.
Once you have worked out for a while, you can also incorporate walking backward or sideways. Walking backward and sideways will use different muscles, however they are considered advanced movements, so make sure you are very comfortable walking forward first. For safety, the first time you try walking in a different direction have someone with you who can adjust the treadmill speed or stop the treadmill if needed.
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