A Beginner’s Guide to Running on a Treadmill

Running is one of the best exercises you can take up. If you are planning to become a regular runner, you are aiming at a great stamina, better overall posture, and amazing muscle resistance – which is the best you can do for your body! However, many people never actually follow their plans for running because they don’t have the time to go out every day, or to wake up early for a run. Some might not have access to areas appropriate for running.

The good news is that you can just run on a treadmill! To become a regular runner using a treadmill only, you do need to know a few basic things. First of all, while many argue against this, this is not the same as running outside. There are several differences, from surface to air resistance, and you need to be familiar with all of those. Before that, however, you need to know about treadmills, especially if you are planning to purchase one.

You can spend a lot of time familiarizing yourself with treadmills, but here are a few basics. First off, you can get manual or electric treadmills; the latter are for running, and can cost anywhere between $600 and $3000, depending on your preferences. You will eventually learn how to work the treadmill, and how to maintain it. Remember to buy a treadmill with a maintenance kit, because running means you will be using the treadmill a lot and covering a lot of distance, and this will need a treadmill lubricant. A good treadmill belt lubricant keeps the belt smoothly running and makes sure deterioration doesn’t occur due to the inevitable friction caused under the belt. Ideally, you will use a treadmill lubricant for every 150 miles covered.

Now that you know about treadmills, here are a few tips that will help you become a treadmill runner. Remember that it can take up to a year to be able to run for more than a few minutes.

    • Always remember to warm up and cool down. Build up the speed in the first 10 minutes, and then build it down at the end.

    • Always keep the posture right. Keep your back upright or slightly bent forward, and your arms held loosely at a 90 degree angle. Right posture.

    • Keep the stride appropriate. A long stride can cause injury, so it should be quick and short; the more steps per minute, the better.

    • Strike properly. To keep your posture and muscle stress right, always strike mid-foot and pick it up on the toes; never constantly run on your toes.

    • Build your way up. The best technique is to alternate minutes and speeds. At the beginning, walk for a minute and run for a minute. Keep increasing the time every week, until you can run for 30 minutes straight.

 

  • Stay hydrated. Treadmill running causes more dehydration than outdoor running, since there is lesser air resistance. Therefore, make sure you have a bottle of water at hand. Happy running!

 

 

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By | 2017-07-17T05:29:24+00:00 July 17th, 2017|Treadmill|0 Comments

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