What are the precautions for running on a treadmill?

We all love running, no matter what season it is. But I usually run outdoors in the summer, and move to the gym in the winter. When you choose a treadmill for exercise, you should pay attention to the precautions for running on a treadmill. Your body is your own. You must not over-exert yourself and should take care of yourself. It is said that lazy people have good fortune, but I think the early bird catches the worm, and diligent children are the cutest. For the sake of your own health, it doesn't hurt to move. If you don’t want to go out, you can just buy a treadmill at home.

Methods/Steps

1. Before doing treadmill training, you must remember not to run on an empty stomach. It is best to eat something first, so that you can have enough energy to support your exercise during the running process. The best recommendation is to eat a banana before using the treadmill. Bananas can quickly increase your physical strength. And wear professional sports shoes.

2. How to use a treadmill correctly. A treadmill will have a mode for selecting exercise. It is recommended that you choose one based on your personal physique and amount of exercise. As for treadmills for home use, I suggest you turn on the quick start mode. In this way, you can switch to other modes at any time during exercise, so that you will not fall during exercise due to the high intensity of exercise and the inability to change modes.

3. When running on a treadmill, remember to keep your eyes fixed straight ahead and not look around. It is best to put something directly in front of you so that you can keep looking at it while running. This way, you will not run off the treadmill and be thrown off the exercise belt during exercise.

4. When running on a treadmill, remember that your standing position is very important. You must choose to stand on the sports belt, which is the middle part of the running belt. Don't stand too far forward or too far back. Otherwise, if you stand too far forward, you will step on the front board, and if you stand too far back, you will be thrown out of the treadmill by the running belt, causing accidental injuries.

5. When you first start to exercise on a treadmill, it is not recommended to adjust the speed directly. The treadmill is a gradual process. Therefore, when you start running, it is recommended to adjust the speed to the same speed as your normal walking speed, then slowly increase to a jog, and then continue to increase to a normal running speed. Of course, if you want to lose weight, brisk running is a good choice.

6. When running on a treadmill, remember to take big steps and a wide stride, and when landing, use your heel first. In this way, move backward along the running belt and then step up with the entire sole of your foot to stabilize your body. Of course, when running, remember to swing your arms just like you would normally do. When you are about to finish running, remember, you cannot stop immediately, but you need to slowly slow down and eventually reach a slow walking state. Remember, you must use this order, otherwise if you stop immediately, you will feel dizzy. Moreover, using this excessive speed will also allow your body to relax after exercise and relax your muscles.

7. When children and the elderly use a treadmill, it is recommended that they be accompanied by an adult and provided with appropriate protection. Of course, for children and the elderly, it is best to choose a healthy running mode, such as mountain climbing mode or cardiopulmonary protection mode. Also, children and the elderly should not use treadmills for too long.

Several misunderstandings

1. Not wearing shoes or wearing the wrong shoes

Some people use a treadmill at home and run barefoot or in just socks. In fact, when running barefoot, the vibration of the treadmill can cause unnecessary damage to the knees, ankles and other joints, and sweating on the soles of the feet can make it easy to slip.

2. Run as fast as you can on the treadmill

You should do warm-up exercises before getting on the treadmill. Stretching your legs, squatting, stretching your muscles, flexing and extending your joints, etc. can increase the temperature of your muscles, making them softer and less prone to strain. After getting on the treadmill, you should start with "dynamic" warm-up such as slow walking or jogging, and gradually increase the amount of exercise. This process usually takes 10 to 15 minutes. When getting off the treadmill, you should also gradually slow down to avoid dizziness. Running for too long

When running, the body's supply of energy substances changes from sugar to fat and then to protein. Jogging for more than half an hour will consume fat, while jogging for more than an hour will consume protein.

3. The higher the slope, the better

Increasing the slope and speed of the treadmill will increase the intensity of exercise, and the choice of exercise intensity varies from person to person. For example, when middle-aged and elderly people run on a slope that is too high, it will increase damage to the knee joints, so it is best to exercise in a horizontal state. And the speed is not necessarily faster, better. The proportion of energy substances consumed by the body is different in different exercise modes such as sprinting, jogging, brisk walking, and climbing. For example, fast running can consume more sugar but less fat. Simply using this method is not conducive to athletes who aim to lose weight.

4. Watching TV while running

Watching TV while running is likely to distract you. Injury can occur if you are not careful, especially for those who are not familiar with treadmill operation and those who exercise at a high intensity. Those who are experienced in jogging can choose some music with a lively or relaxing rhythm.

You can't do two things at once when running, especially in the gym. You should also pay attention to the precautions when running on a treadmill, because your body is your own. Don't think I'm joking, I'm telling you this very calmly. When it comes to running, you only need to exercise at a certain intensity. If you exercise for too long, you will feel very tired and may lose interest the next day.