How to use treadmills
Before starting, it is important to get to know your treadmill. First, identify the start and stop buttons, these will be fundamental once you have started to train. Second, familiarise yourself with the settings. Practice a bit with the controls to have a complete knowledge of how to increase speed and inclination before you start. There is a great difference between speed and inclination in terms of workout, since they offer very different training experiences. Once again, practice to get used to them. Last but not least, try using your handrails and hanging on to them before you start, so that if something happens during your session, you can always hold them and lift yourself.
Let's get started: how to start running on a treadmill
There is no right or wrong way to start running on a treadmill, the important thing is that you find the perfect workout for you. The best thing to do is to start with the common training and running settings and then adjust them to your own needs. This way, you will create your own trainings and you will adapt them to your progress.
Warm-up before training: walking on the treadmill
Don’t forget to warm up! Often people tend to underestimate this step, however, this is crucial for both your muscles and heart rate. Without warming-up, you are exposed to a series of injuries and muscular trauma which can have serious repercussions in the future. You should start warming up for at least 5 minutes, especially if you are a beginner, until heart rate has risen. Once you feel warmed up, it is necessary to jog for at least 3 minutes so that your body and breath can adjust to the pace.
Walking on the treadmill
Treadmills were not only made for the sole purpose of running! Actually, walking is a great workout for losing weight, staying healthy and in shape. If you are tired after a long day but you still want to work out without stressing your body excessively, a 30 minutes’ walk on the treadmill will be enough. Remember, however, to use a good walking posture and avoid common mistakes. With having the possibility to adjust inclination and speed, you will be able to increase the difficulty of your walk in no time!
Running on the treadmill
The advantage treadmills give for runners is that they offer different kind of workouts. This way, you can always try new training combinations! You can select the training programme based on the results you want to get. For instance, if your goal is to burn calories, you can try a training session composed by running and walking intervals. If you want to lose weight quickly, you can try the 30-second Sprint Intervals workout which alternates sprints to recovery time! There are various training combinations thanks to the modifiable settings of inclination and speed. One thing is for sure, you will never get tired of it!
Make sure to have enough rest between your training sessions. If you are a beginner, keep in mind that running is a tiring exercise for the body and, if not used to it, the risk of injuries is always present. Therefore, it is advisable not to train every day, but 2/3 times a week to give your body enough time to recover. If you prefer to walk on the treadmill, then you could mix days with high-intensity trainings with more relaxing ones, allowing proper recovery, while continuing to train. Remember that even runners can alternate running days to walking training sessions to help the body recover without saying no to a daily workout.
Make sure to unwind! You should get your heart rate to come back down gradually rather than coming to a dramatic stop. This is important not just to give your muscles the time to recover and re-adapt to normality, but it will also help your breath to gradually slow down. How to do it? After the training, spend five minutes at a slow walk, focusing on your breath. Once you feel that your breath is back to normal, you can finish your training session. Be careful, though, not to forget to stretch your muscles if you want them to recover quickly and avoid injuries.
Treadmill: the benefits
Running is one of the best exercises for the body. Beyond heping in losing weight, strengthening and defining your muscles, running helps improve endurance, boost the immune system, control blood sugar, and have a healthier skin. However, the benefits of running on a treadmill are not just physical, but also mental. Mens sana in corpore sano the Romans used to say, and it is scientifically proven that running offers several mental advantages. The most known are that it relieves stress and anxiety and promotes better sleep. However, not everyone knows that it also improves memory and cognition.
Choose suitable shoes
It is very important to train with running or walking shoes. Without them, you run the risk to injure yourself and have long-term consequences. Running and walking shoes do not just help you to work out more effectively, but also protect your feet, legs and body from the repeated stress. This is because each time you run or walk, your foot has to absorb two to three times your body weight. Always remember to try on the shoes before buying them since they have to perfectly adapt to your feet in order to work effectively.
Remember to drink! Water is fundamental to keep your body hydrated, and without it, it cannot work at its best. When you work out and sweat, your body loses liquids which should be replaced right away to maintain your concentration and performance at a high level. Good hydration actually increases your endurance and prevents your body temperature and heart rate to increase. If you forget to drink you will not just feel more tired and fatigued during the training, but you can also have headaches and cramps after it. How to avoid dehydration? Keep a bottle of water next to you during your training, drink when you feel thirsty and rehydrate yourself after the work out.