As the weather shifts from autumn to winter, the treadmill is an excellent alternative when exercising outside is not ideal. It’s a great way to stay fit regardless of how long you’ve exercised. No matter what the weather is outside, the treadmill makes it easy to get your workout in by simply lacing up your sneakers, hopping on, and pressing start. So, to maximize the benefits and reduce your risk of injury, let’s look at some common mistakes to avoid while using the treadmill.
Skipping Your Warm-Up And Cool-Down
It’s important to warm up by preparing your muscles before you settle into your pace. Jumping straight into your workout can be jarring to your body. The same also is true at the end of your workout. As a result, the sudden strain on your muscles and joints can increase your risk of injury.
To avoid this common treadmill mistake, start with a five- to ten-minute warm-up at a slower pace to prepare your body for the workout. When you’re nearing the end of your workout, cool down by gradually decreasing your pace to an easy walk for five to ten minutes.
Bad Posture
Avoid slouching or leaning forward on the treadmill, especially when it is inclined to simulate hills. Looking at your feet may seem like a good idea, but it can throw off your balance and cause you to hunch. Leaning too far forward can also change your natural posture. Bad posture can lead to back, neck, and shoulder strain.
Your goal should always be to stand tall and upright, whether walking or running outside or on a treadmill. This will decrease the strain on your body, reduce your risk of injury, and improve your overall workout.
Not Using Your Arms
Another common mistake when using the treadmill is holding onto the handrails. While this may seem like a good idea to maintain stability and balance, it can have the opposite effect. It can also decrease your workout’s effectiveness by reducing your muscles’ engagement.
Holding onto the handrail or keeping your arms at your side doesn’t engage your upper body, so you’re not getting a total-body workout. Swinging your arms naturally, as you would while walking or running outside, engages your upper body and turns your treadmill session into a full-body workout.
Overstriding
Because you set the treadmill’s speed, you can easily take steps longer than your natural stride. Overstriding increases strain on your joints, which increases your risk of injury. When your foot falls ahead of your center of gravity, it can increase strain around your knees, hips, and ankles.
Another sign you’re overstriding is landing heel first instead of mid-foot. This reduces your walk or run efficiency, making it harder for your body to propel forward. You’ll use extra energy to maintain your forward momentum, which can affect your posture and cause you to become tired more quickly. It also stresses your shins, feet, knees, and hips, which can lead to an injury.
No matter how fast you go, make sure to maintain proper form and that your foot strikes underneath your body. If you’re overstriding, slow your pace until you regain proper form.
Improper Footwear
While it may seem okay to pick gym sneakers or use shoes you wear daily, they are likely unsuitable for treadmill use. Wearing the wrong shoes on a treadmill is a common mistake. Footwear that lacks proper support can increase your risk of injury to your feet, knees, or hips.
Your foot type may require specific arch support and cushioning to ensure a proper fit. The number of options may make picking the right shoes daunting, but your local shoe store can help. Your perfect shoe will depend on your fitness goals, foot arch type, and the terrain. These factors will narrow down the selection, where color and style become some of the deciding factors. It’s also important to try on shoes to make sure they feel good on your feet.
Ignoring Key Features
The treadmill has several workout and safety features to increase the effectiveness of your workouts while reducing your risk of injury. You should always attach the safety clip to your clothing to stop the treadmill if you fall. When the clip detaches from the treadmill, it will stop to avoid flinging you off and causing an injury.
Numerous other features allow you to engage in different pre-programmed workouts, such as uphill, downhill, and speed sessions. A common mistake is moving on the treadmill at 0% incline, which is less effort than walking or running outside. Generally, setting it to 1% will simulate walking or running on flat paved ground. This will account for the wind resistance and natural minor changes in surfaces outside.
Repeating The Same Workout
One of the most common mistakes while using a treadmill is doing the same workout each time. Repeating the same workout can have several downsides, affecting your progress and overall enjoyment.
Your body will adapt to the same workout, which reduces its effectiveness and the number of calories burned. Doing the same workout can lead to boredom and burnout. Not only will this affect your motivation, but it can also lead to muscle imbalances. As a result, you’ll overwork some muscles while underutilizing others, leading to strength and flexibility imbalances that increase your risks of injury.
To avoid these predicaments, incorporating a balanced workout routine with cardio, flexibility, and strength training can reduce the risks associated with repeating the same workout.
The Takeaway
The treadmill can be a valuable tool for maintaining your physical health when the outside weather isn’t ideal. However, it’s easy to make mistakes while using the treadmill that can impede your progress and increase your risk of injury. By incorporating warm-ups and cool-downs, practicing good posture, wearing proper footwear, and mixing up your routine, you can continue to make progress, reduce your risk of injury, and maintain your motivation and enjoyment.
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