In recent years, the treadmill has become a necessary equipment in the gym, many sports enthusiasts even have a treadmill at home. But some people do not grasp the correct way to use the treadmill. Running on the treadmill in the wrong way not only affects the effectiveness of running but also will damage your health. Today SupeRun would like to list some tips for running on a treadmill.
Treadmill Running Tips
The treadmill is not better than a higher incline.
Increasing the incline of the treadmill will increase the intensity of the run, but the increase in intensity needs to vary from person to person. Increasing the incline will increase the damage to the knee joint. Treadmill exercise speed is not the faster the better, in the choice of fast running, jogging, fast walking, climbing and other sports, the proportion of body consumption is also different.
Not too much time on the treadmill.
The duration and intensity of exercise on the treadmill depends on the purpose of the exercise. Jogging for more than half an hour will consume fat, and more than an hour will consume protein. Therefore, to aim at weight loss, the time of exercise should neither be too short nor too long.
Generally speaking, about 30 minutes of exercise can have a better exercise effect, usually more than 30 minutes of continuous, not tired simple understanding of the exercise, is what we say aerobic exercise. Of course, if you have higher requirements for themselves, continuous running for 45 to 60 minutes would be better. Ordinary fitness generally does not exceed 60 minutes each time, because too long a time is easy to cause excessive fatigue, and at the same time the wear and tear of the joints may also increase.
Do hold the treadmill handle while running.
Running is not only the need to hold both hands on the sides, the coordination of arms, etc., but also allows the upper body to participate in the consumption of energy. Some people run holding the vice, and the center of gravity of the body will also lean forward, which will increase the pressure on the lumbar spine, over time will cause lumbar muscle strain.
Don't watch videos while running.
Nowadays, many treadmills are equipped with a display screen, of course, there are also many runners with an iPad placed in front of the treadmill to watch while running, but it is easy to bow your head and arch your back when you are watching a video, and your body's center of gravity is overly leaning forward.
This can result in undue stress on the lower back, potentially causing a strain on the lumbar spine. And watching videos while running is easy to distract, accidentally looking too involved will be forgotten, resulting in running too fast or too slow and dangerous.
Listen to rhythmic music while running.
Listening to music while running compared to watching videos is much better, choose some inspiring songs, so you will not always look at the table, the time will pass faster.
In addition, listening to the rhythm of the music may also affect the rhythm of running, so be sure to choose the rhythm of the music, it is best to run with the rhythm of the best, do not a moment of fast a moment of slow, sudden changes in the music is prone to run the rhythm of the adverse effects, avoid listening to special lyrical, slow pure music.
Heel-First on the Treadmill.
If a loud sound is produced as you run on the treadmill belt, it's likely that your running form is incorrect. A common mistake is to land on the ground with your whole foot. This exerts excessive strain on the ankles and knees, potentially leading to joint harm. The appropriate method is to first touch the ground with your heel, then smoothly shift to the entire foot, utilizing the arch to provide sufficient buffering time for the lower extremities.
Running on a treadmill varies from running on the road. Typically, to increase speed, you'd lead with your front toe to make your stride lighter. This is a key difference to note, but it's not a major issue if you're accustomed to it. Simultaneously, focus on your core and chest, utilizing the strength of your waist and abdomen to manage your body's movement.
Don't jump off the treadmill while it's running.
The biggest cause of injuries caused by treadmill running is jumping off the treadmill when it is running at high speed. If you have to jump off the treadmill when you are working out, you can lower the speed of the machine and reduce the incline. Bear in mind, it's crucial to carry a safety clip to avoid such circumstances. Don't overlook this minor action, and cultivate it as a positive habit consistently.
Do not run at the same intensity.
Doing the same workout routine over and over again makes it difficult to improve as the muscles develop memory and become self-immune to the same movements. Try a combination of different running speeds or inclines, a combination of long slow runs or short fast runs. It speeds up fat burning and also saves time during the workout. After a period of acclimatization, you can also try measuring slides on the treadmill and cross-running. Some changes are to exercise the muscles in a different way, do not let them produce immunity.
After having a SupeRun treadmill, you can link the treadmill to our cooperative fitness app - PitPat. People can take training courses like “speed play” on the PitPat. PitPat can change the pace during running automatically according to the course. Scientific training methods can improve your ability to run.
Timely hydration while running.
In the process of practicing, it is best to replenish some water every 15 minutes, but not too much. Since there is not much air indoors, you lose more water running on a treadmill than running outdoors. So, keep your water within easy reach. After running or before running, you can moderate and some functional drinks to improve the effect of running, treadmill compared to road running is a big advantage of not having to carry water, or replenish water at any time.
Do stretching exercises before and after running.
Before running, first of all, there must be enough pre-running warm-ups, activity wrists, ankles, waist, and neck. In order to avoid unnecessary injuries to the body, it is necessary to pull ligaments and live joints. Post-run stretching is a form of self-healing, priming the body for future workouts. Without it, muscles remain constantly tense, akin to a rubber band that, if kept stretched for too long, will snap. After training to do a certain degree of stretching exercise, and then go home can also gently massage the calves and thighs, let the muscles relax.
What would be a good folding treadmill for home use?
As a professional treadmill company, we can give you some general factors to consider when looking for a good folding treadmill for home use:
Space: Since you're looking for a folding treadmill, consider the available space in your home. Make sure the treadmill can easily fit in your designated workout area when both folded and unfolded.
Size and Weight: Check the dimensions and weight of the folded treadmill. You'll want it to be manageable for folding and unfolding without straining yourself.
Motor Power: Look for a treadmill with a motor that has sufficient power to support your workouts. For walking and light jogging, a motor with around 2.0 to 2.5 horsepower (HP) should suffice. For running, aim for 2.5 to 3.0 HP or more.
Running Surface: Ensure the running deck is large enough to accommodate your stride comfortably. The standard deck size is around 55 to 60 inches in length and 20 to 25 inches in width.
Weight Capacity: Check the weight capacity of the treadmill to ensure it can support your body weight comfortably. The max capacity of SupeRun treadmills can be 300 lbs.
Cushioning System: A good cushioning system can reduce the impact on your joints during running. Look for treadmills with shock-absorbing technology.
Fold and Unfold Mechanism: Understand how easy it is to fold and unfold the treadmill. A user-friendly mechanism will make your experience smoother.
Stability and Durability: The treadmill should e stable and durable over time.
Noise Level: Some treadmills can be noisy during operation. SupeRun treadmills are known for their quiet motor and smooth operation.
Warranty and Customer Support: SupeRun has a longer warranty period to reflect our confidence in our product's quality. Additionally, we also offer good customer support to help when customers encounter any issues at any time.
For an ideal folding treadmill for home use, please kindly check SupeRun AS01 Green Foldable Treadmill.
By following these treadmill running tips, you can create an enjoyable and effective workout routine that contributes to your overall health and fitness journey. Remember that consistency and gradual improvement are key to achieving your fitness goals over time.