Follow your run with a few minutes of walking to cool down.
Consult your treadmill’s manual or talk to a trainer at your gym to learn about interval training regimens that are programmed into your machine’s computer. Never set your speed beyond your abilities. Always underestimate your maximum speed on a treadmill to avoid injury. Remember that the way you run on a treadmill is a little different from how you’d normally run. Get used to how this slight change feels before sprinting.
Check your control panel, consult your manual, or talk to a gym trainer to learn about automatic terrain settings that can simulate walking over hills. If you live on flat land but you’re training for a race or marathon that’ll take place in a hilly area, using terrain training functions can be a great way to build your endurance.
Don’t hold onto handrails while running or sprinting, as this can put you at a greater risk of falling. The major exception to this rule is if you have any balance issues or special needs to take into account. Use handrails when walking to maintain your balance, and be sure to consult your doctor about any further precautions you should take.
Grip the front rail, setting your hands as wide as the rail’s length will allow. Do a set of standing chest presses by bending your arms and bringing your upper-body close to the front rail and display panel, then push yourself back up so your arms are straight. Face the rear of the treadmill, extend your arms, and take hold of the handrails. Do another set of chest presses using a pushup motion. Do overhead tricep presses with dumbbells. Grab a pair of light weights, such as 3 or 5 pounds, and do biceps presses as you walk for even more upper-body strengthening.
Begin with walking on the treadmill as normal. Hold the handrail in front of you as you walk straight, then grab hold of the handrail in the direction you’ll be turning. In one quick step, turn and shuffle. Practice on flat ground if you’re unsure of the motion. Walk an equal amount of time on each side so you work your muscles evenly.
Use a high incline setting to maximize your leg workout. Switch backwards and forwards walking every two minutes to mix up your routine and exercise different muscles.
If you have low cartilage, arthritis, or other joint problems you should ask your doctor if a treadmill’s belt cushioning would be hard on your joints. Your doctor might recommend walking on grassy or soft surfaces to prevent further joint damage.
If you suddenly fall, you will not be able to stop the machine using the emergency stop button, as it’ll be out of your reach. Stopping the belt can prevent burns, abrasions, and other forms of bodily harm.
Make sure you take measurements of the area in your home where you’re placing the treadmill before purchasing one. If you’re purchasing a treadmill to use at home, go with one that has both an emergency stop button and a safety tether clip. Making sure the machine stops in the event of a sudden fall is especially important at home, since there won’t be any trained professionals to offer assistance as there are at a gym. [15] X Research source Consider all members of your household when purchasing a treadmill. Make sure it’s located in a room where you can keep young children from accessing it.
