What should you pay attention to when running on a treadmill?

The treadmill is a type of fitness equipment that we are all familiar with. Almost every major gym has men and women exercising on treadmills. Friends who have not used a treadmill may not know much about it. Running on a treadmill is different from running on flat ground. If you are not careful, you may get injured. So what should you pay attention to when running on a treadmill? Let’s take a look together!

1. Do warm-up exercises before running

The human body is like a car. If it is not warmed up before starting, it is easy to cause engine damage. Lack of sufficient warm-up exercises can also cause harm to the body. If you want to stick to running, you must first do enough warm-up before running and move your wrists, ankles, waist and neck. In order to avoid unnecessary harm to the body, the ligaments must be stretched and the joints must be moved.

2. Check carefully to prevent injury

Before using the treadmill, check whether it is placed stably and the surface is dry. Before starting exercise, stand on the footrests on both sides of the treadmill and clip the emergency brake clips to your clothes. When everything is ready and the treadmill starts to rotate, put your feet on the treadmill surface. If it is your first time using it, you need to place your hands on the handles on both sides.

3. Don’t rush to speed up

When running on a treadmill, increase the speed of the treadmill gradually. When you first get on the treadmill, don't set the speed too fast. You can start with "3", then gradually increase to "3.5", and then to "4", gradually increasing it to allow your body to adapt. This is roughly equivalent to the state of taking a walk.

If the slope can be set, it should be set to "0" at the beginning, and then the speed or slope should be gradually increased. When the speed increases to "5" or "6", you may be in a state of fast walking or jogging. Your body has basically adapted at this time, and you can maintain or choose to increase the speed or slope as needed. 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.

The above content introduces in great detail some precautions about running on a treadmill. I hope it can serve as a reference for friends who are just starting to use a treadmill. You should warm up before getting on the treadmill. Warming up can effectively avoid muscle strain. In addition, do not set the speed of the treadmill too high at once to avoid slipping.