What are the precautions when running on a treadmill?

Because the air quality in cities is getting worse and worse, many people choose to exercise at home, so treadmills and some home fitness equipment have become more popular. Although exercising at home is more convenient and will not be affected by bad air, there are some things to pay attention to when using these equipment. Let’s talk about the precautions when using a treadmill.

1. Warm up before getting on the treadmill

You should do warm-up exercises before getting on the treadmill, otherwise it is easy to strain the thigh and calf muscles. Stretching the legs, squatting, stretching the muscles, flexing and extending the joints, etc. can increase the temperature of the muscles and make them softer.

2. Don’t set the speed too fast

The first thing to do when using a treadmill is to understand your own exercise limits. If you don't have enough physical strength and the set speed is too fast, you will easily fall.

3. The amount of exercise should be appropriate

The time and intensity of exercise on a treadmill should be determined according to the purpose of exercise. If the purpose is to lose weight, the exercise time should not be too short or too long, 40 minutes is appropriate, otherwise it is easy to overdraw your physical strength.

4. Be sure to tighten your abdomen, chest, and waist and back muscles

When exercising on a treadmill, be sure to tighten your abdomen, chest, and waist and back muscles.

5. Pay attention when using a treadmill

Many people like to watch TV while running, which will distract your attention and may cause injury if you are not careful. You can listen to some relaxing music while running. Studies have shown that music with a brisk rhythm can effectively improve exercise results and increase the fun of exercise.

6. Wear shoes when using a treadmill at home

When exercising on a treadmill, it is best to wear a pair of jogging shoes. Jogging shoes are lighter than ordinary shoes and have softer soles, making them suitable for use on a treadmill. If you don't have any, ordinary sneakers will do, but choose lighter ones with less thick soles.

The above introduces the precautions for treadmill running. The feeling of treadmill running is different from running outdoors, so you need to make some adjustments yourself. Some people don’t like to wear shoes when running at home, which can cause damage to the knee and ankle ligaments. Therefore, even when running at home, you need to wear running shoes. Also be careful not to overdose.