Precautions for Using a Treadmill

Precautions for Using Treadmills

Using treadmills for exercise is a convenient indoor workout option, but to ensure safety, enhance effectiveness, and extend the lifespan of the equipment, the following precautions must be noted:

I. Pre-Use Preparation

1.Check the treadmill’s condition

- Ensure the treadmill’s power cord is securely connected and undamaged. Verify that the running belt is centered and properly tensioned (pressing the middle of the belt should result in a 1-2 cm sag). Confirm that the emergency stop button (usually a red button or safety key) functions correctly.

- Clear the area around the treadmill, leaving at least 1 meter of space to avoid obstacles (such as water cups or dumbbells) that could cause collisions during exercise.

2.Wear appropriate gear

- Wearnon-slip sports shoes(with clear sole patterns; avoid bare feet, slippers, or leather shoes) to prevent slipping on the treadmill belt. Avoid loose clothing (e.g., long skirts, wide-leg pants) to prevent entanglement in the treadmill.

- Tie up long hair and remove necklaces, bracelets, or other accessories to reduce the risk of accidental entanglement.

3.Warm-up exercises

- Perform 5-10 minutes of warm-up before starting, such as dynamic stretches (high knees, lunges, ankle circles) or brisk walking, to activate muscles and joints and lower the risk of strains.

II. Proper Operation During Treadmill Use

1.Correct startup and stance

- When starting the treadmill, stand on the non-slip side platforms first. Press the start button and wait for the belt to run smoothly at a low speed (3-4 km/h) before stepping onto the treadmill belt.

- Stand upright with a straight back, chest out, and abdomen in. Keep your gaze forward (do not look down at your phone or the dashboard). Swing your arms naturally and maintain a moderate stride (avoid overstriding or tiptoeing).

2.Control speed and incline

- Beginners should start with low speeds (4-6 km/h) and flat inclines, gradually increasing speed and incline (adjust in small increments: speed ≤1 km/h, incline ≤2° each time). Avoid sudden acceleration or incline changes, which may cause imbalance.

- If you feel fatigued, short of breath, or joint discomfort, immediately slow down to a stop. Never stop abruptly or jump off the moving treadmill belt.

3.Avoid dangerous behaviors

- Do not perform risky actions on the treadmill, such as side running or backward running. Do not drink water or watch videos while running (if you need to hydrate, slow to a stop and stand on the side platforms).

- Keep children and pets away from the treadmill. Do not allow others to touch the control panel while the treadmill is in use.

4.Use safety features

- Attach the treadmill’s safety key (usually a clip) to your clothing. If you lose balance and fall, the key will detach, and the treadmill will stop immediately, reducing injury risk.

III. Post-Use Notes

1.Properly stop the treadmill

- First, reduce the speed to 0. Wait for the treadmill belt to fully stop before stepping off from the side to avoid ankle or knee sprains from jumping off a moving belt.

2.Cleaning and maintenance

- Wipe the treadmill belt and control panel with a dry cloth to remove sweat (sweat residue can corrode the treadmill). Regularly check the belt’s tension and lubrication (refer to the treadmill’s manual) and add special lubricant if needed.

- Turn off the power and store the cord to prevent tripping hazards.