10 categorical "no" on the treadmill

2024 Author: Malcolm Clapton | [email protected]. Last modified: 2023-12-17 03:44

For many reasons, running in the gym is more comfortable than on the street: the weather is always good, there are no bumps, no tree roots, no puddles, no danger of meeting unwanted individuals. Although running on the treadmill is generally easier than running outside, safety rules should be followed when exercising on this rather dangerous machine. To avoid the risk of falls and injury, please read our article carefully.

1. You can not run in bad shoes

Don't base your running shoe selection on looks alone. When training, style should be the last thing to think about. And firstly, about cushioning, ventilation and the correct position of the foot. On the first two points, an employee of a sports store will be able to advise you. But according to the latter, it is better to visit an orthopedist first. He will determine the characteristics of your foot and will advise you on the choice of shoes and / or orthopedic insoles to help prevent injuries to your knees and ankles.

2. Do not neglect the warm-up

In no case should you run without warming up your muscles! Warming up ensures the flow of blood - and therefore oxygen - to the muscles and ligaments. Therefore, you should start jogging with 5-10 minutes of walking, gradually increasing the speed. Ideally, after that, get off the treadmill and do a few more exercises: swings, bends, squats, and toe raises.

If you run in the morning, then the warm-up should be longer. At a minimum, you should start with 5-10 minutes of stride, followed by a few minutes of preliminary jogging at low speed, during which you can set up the correct breathing. Only then gradually increase the speed to maximum.

3. You can't slouch

The correct posture must be remembered in any life situation. And on a treadmill, when the load on the spine is increased, you need to pay special attention to your posture.

Many aspiring runners complain of back pain. But this is not always a contraindication for running. More often this is a signal that it is worth reducing the speed of the belt and working out the correct position of the body while running. This goal may not seem nearly as attractive as increasing speed or distance. However, only achieving it guarantees that you will be able to break records for many years to come.

4. You can not hold on to the handrails

It would seem to give a lot of support. But in reality, if you hold onto the handrails, your body's center of gravity shifts, resulting in an incorrect body position. Plus, if you're running to lose weight by holding onto the handrails, you're kidding yourself. Hand work while moving burns a lot of calories.

If you need to hold onto the handrails, then you have chosen too much load (pace, angle of inclination). Decrease it and build it up gradually, and let the arms bent at a 90-degree angle move naturally along the torso.

5. You can not land incorrectly

The position of the foot upon landing affects how the impact load is distributed throughout the body. An improper landing can cause pain in the ankle, knee, back, or even injury. There are different opinions on how to properly position the foot while running. It depends on the speed of the run, the hardness of the surface and the goals of the runner (speed or endurance, winning the next race or running as a hobby for years to come).

On a treadmill at speeds above 7–8 km / h, the safest landing is a tip-toe landing. In this case, the leg should be moderately tense - so that it can freely redistribute the load along the foot and not turn up.

6. You can't look down at your feet

When you bend over to look at your legs, you can lose your balance and stretch your neck or back and injure your knees. Plus, even occasional glances down at your feet will change your speed while the treadmill continues to move. This leads to overvoltage.

To control your feet, you should not be looking down, but feeling down. And you should look right in front of you all the time - at the fictional finish line.

7. You can't take too big steps

You should not try to repeat the movements of the sprinters in the stadium on the treadmill and try to stretch your legs to the maximum. The stride length should be optimal. This way you won't overexert yourself and will be able to run longer. In addition, those who take too long strides usually nestle against the beginning of the tape. This could lead to an unsuccessful latch on the engine compartment cover and tripping.

Try to take about three steps per second. If you feel like your stride is too short for you, it's time to increase your pace.

8. Do not jump off the track at full speed

Some runners have a habit of jumping off the treadmill at full speed to drink water or use a towel. Do not follow their example. Even if you have perfect coordination, why take the risk? You can twist your ankle or fall. After a long break in recovery, you will have to start moving towards your goals from the very beginning. So it's better to sacrifice a few seconds to safely slow down than weeks of hard training.

9. You can not overexert yourself or relax

Often, in pursuit of the result, we forget about the process. On a treadmill, this can be fatal: getting injured can permanently deprive yourself of the pleasure of running. If muscle fatigue, increased heart rate, and even more pain get worse with each workout, then you are overexerting yourself. Take a break! In a couple of days, you will be pleasantly surprised: running will become easier, and most likely you will be able to make a new breakthrough.

If, on the contrary, it has become too easy for you to run, this is also fraught with danger. While running, you must concentrate to maintain correct body position and breathing. If you notice that you have started to hover in the clouds, for example, staring at TV, it's time to increase the load. You should also not run the entire workout at the same pace. Run at intervals - with a variable pace and / or incline. This will help you stay focused, burn more calories, and achieve your goals faster.

10. You can not run when you feel bad

With a hangover or in snot - are you in any condition on the track? Cool! Your willpower is enviable! And often after a run you really get better. But if you start running and feel that the discomfort does not allow you to pay enough attention to the workout, stop. Remember that willpower is not a goal, but a means of improving your running technique. You can be proud of yourself anyway. So this time, allow yourself to relax or walk at a comfortable pace "up the hills".