#1. WARM UP
It's
tempting to only mount up the treadmill
and begin your effort. But rather like with out of doors running, it is vital
that you just heat up before moving into the tougher a part of your run.
A
warm-up raises your heart rate, sends oxygen to your muscles, and raises their
temperature so they'll be more efficient.1 Start with a 5-minute walk or easy
jog on the treadmill before you decide up the pace or increase the incline.
#2. KNOW YOUR TREADMILL
To
maximize your effort, learn the different functions of the machine you're
using. If you are using a treadmill at the gym, ask a trainer to walk you
through its functions before you hop on, since it's not always obvious at first
glance.
#3. DON'T MAKE IT TOO STEEP
At
the same time, don't set the incline too steep (more than 7 percent)—this
places too much strain on your back, hips, and ankles. Some runners assume they
are obtaining a good effort if they challenge themselves to complete their
entire run on a steep incline (anything over a pair of percent). But that
abundant straight hill running is rarely a decent plan and will result in
injuries.
#4. DON'T LEAN FORWARD
Make
sure to keep your body upright. It's not necessary to lean forward as a result
of the treadmill pulls your feet backward. If you lean forward an excessive
amount of, you may end up with neck and back pain, or you could lose your
balance.
It
may help to check your posture (settling your shoulders above your hips;
pulling in your abs) before you get on the treadmill, during your warm-up, and
periodically throughout your run.
#5. LISTEN TO MUSIC
Although
victimization headphones whereas running outside isn't safe, being attentive to
music on the treadmill is a good thanks to combat dissatisfaction and run
longer.
Choose
motivating songs and create a playlist for your workout—it will help prevent
you from continually checking the clock to see how much more you have to go.
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