The treadmill is a favorite fitness equipment among the general public, suitable for both gyms and home use. It's not just limited to running exercises; it's also a great choice for jogging warm-ups in fitness routines. Although using a treadmill seems simple, many people don't use it correctly. Today, we'll list the 8 most common mistakes on the treadmill. Feel free to check if you're making any and correct them:
1. Disregarding safety rules
Yes, treadmills do have safety rules. Many funny videos of people falling off treadmills are mostly due to ignoring these rules. For example, many people don't know how to use the safety clip on the treadmill. It's meant to be clipped to your clothes so that if you fall, it pulls the safety rope to stop the treadmill in time. Also, when starting, you should gradually increase the speed from a slow walk to a run, and when stopping, gradually decrease the speed from running to walking before stopping. This applies to both gym treadmills and home use treadmills.
2. Gripping the handrails tightly
Gripping the handrails tightly is a bad habit. It not only significantly reduces calorie burn during exercise but also, since the hands and arms can't swing naturally, easily leads to incorrect running posture and accumulated sports injuries. Whether it's a gym treadmill or a home use treadmill, avoiding this mistake is crucial.
3. Lowering the head
Many people unconsciously lower their heads to look at the machine's display panel or their phones while on the treadmill. This can cause headaches, neck pain, and shoulder pain, and the head-down posture also distorts the running form. On a treadmill, you should keep your head upright and look forward. If there's a screen, it should be installed at eye level. Having TV screens mounted too high is a common issue in many gyms, which shows a lack of professionalism—this is something to note even for home use treadmills when setting up entertainment systems.
4. Leaning forward
A correct running posture requires the upper body to stay upright, just like the head. Imagine a rope pulling you upward; don't lean forward or backward. Leaning forward is usually accompanied by shoulder shrugging, which easily causes shoulder fatigue. So, the correct posture is to keep the upper body upright, relax the shoulders, and let the arms swing naturally—this is essential for both gym and home use treadmills.
5. Overstriding
It's easy to overstride on a treadmill. This is mainly because when running outdoors, the ground is fixed, making it easier to adjust stride length and frequency. However, the speed of the treadmill belt can easily affect stride length. Overstriding can cause the forefoot to land too far forward, leading to falls. The correct landing point should be as close as possible to directly below your pelvis, whether you're using a gym treadmill or a home use treadmill.
6. Incline setting
Some people never adjust the treadmill incline, while others set it too high. Generally, a treadmill incline of around 1-2 degrees most closely mimics the leg muscle movements of actual flat road running. Also, increasing the incline by 1 degree can boost calorie burn by 12%—this is a useful tip for both gym and home use treadmills.
7. Speed setting
Similar to incline, some people use a speed that's too slow, while others go too fast. A too-fast speed on the treadmill can easily lead to incorrect running posture, causing issues like leaning forward and shoulder shrugging. So, the most suitable speed is one where you can maintain a correct running posture and stride frequency for the duration of your training. This applies equally to gym treadmills and home use treadmills.
8. Running shoes
Yes, even on a treadmill, you should wear running shoes. Good running shoes not only provide cushioning but also help correct running posture. Therefore, finding the right running shoes is important, and wearing them on the treadmill—whether it's a gym model or a home use treadmillis a must.
