7 mistakes to avoid when running on a treadmill

Using a treadmill seems simple enough, but you can still develop bad habits that sabotage your results or put you at increased risk for injury.

Some treadmill blunders are easy to avoid. Listed below are seven common treadmill mistakes you can avoid:

1. Avoid skipping your warm-up
Warming up for five to ten minutes before you jump on the treadmill gently prepares your body for exercise by gradually increasing your heart rate and blood circulation, which increases blood flow to your muscles and loosens up your joints. Stretching your muscles during the warm-up prepares them for exercise and prevents injuries. Walking and slow jogging are good ways to warm up for the treadmill.

2. Avoid hanging onto the treadmill
This is one of the most common mistakes people make. Walking on an incline burns more calories than walking on level ground because you have to pull your body weight up the hill. When you hang on, the machine supports your body weight and reduces the total amount of weight you have to carry. Try walking on an incline without holding onto the handrails.

3. Avoid wearing the wrong shoes
Running in the wrong shoes can be miserable and it can lead to a number of health problems, such as hip and knee pain, Achilles tendinitis, and plantar fasciitis. Wearing the right shoes on the treadmill can prevent pain and optimize your results. Try a pair of Altra Running shoes. They use a proprietary toe box that lets your toes relax and remain in their natural position with each step.

4. Avoid using a different stride on the treadmill
You might be subconsciously lengthening your stride to cover more ground or shortening your stride to burn more energy. Unfortunately, running with an unnatural stride burns energy too quickly and you will not be able to work out as long. An unnatural stride can also increase your risk for injury, which can be detrimental to your overall training. Walk and run with the same stride on the treadmill as you would outside.

5. Avoid stomping your feet
Not only will stomping your feet damage and shorten the life of your ProForm treadmill, but it can also inflict long-term injury to your feet and legs. Run softly – think of yourself as “fleet-footed” rather than “pounding down the miles” as you run.

6. Avoid sticking with one routine
If you do the same routine every time you step on your treadmill, your body will adapt to the workout in ways that cause you to burn fewer calories. Your muscles become more efficient at working at that particular pace, so you actually get less benefit out of your workout. Sticking with one routine also increases your risk for repetitive stress injuries, including muscle and joint pain. Try pushing your treadmill speeds higher. Set the incline higher too.

7. Avoid looking down at your feet
Looking down can not only cause you to lose balance and fall, but can also strain your neck and misalign the rest of your body. This may also place stress on your spine, hips, and knees. Look straight ahead when on your treadmill, and keep your shoulders level and chest open. This will help your spine create a straight line from your head to your feet. Form is key!