There are many benefits of running on a treadmill, and they all begin when you push the start button. Therefore, after hearing it, if you’re inspired to start running but unsure how to start running on a treadmill, we have some excellent tips for you.
While a treadmill might help you replicate the experience of running outside, it’s not quite the same as really running outside. Running properly on a treadmill is not something that comes naturally. So, you have to learn it, and learning how to start running on a treadmill isn’t too hard—you need to follow a few simple tips.
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How to Start Running on a Treadmill?
Here are the basics of how to start running on a treadmill-
Start slowly, whether you’re running on a treadmill or outside. If you’ve never run before, begin with a run/walk program. Begin with five minutes of walking to warm up, then alternate running and walking for one minute at a time for 15-20 minutes. Finish with a five-minute walk to cool down. Maintain this schedule for the first few days of start running.
After passing first few days, begin with three to five 20-minutes runs per week. If 20 minutes is too much, don’t be afraid to take walking breaks. Perhaps begin by running for 4 minutes and walking for 1 minute, until you complete the 20 minutes. As you get stronger, begin eliminating the walk breaks.
If you want to add mileage or time, stick to increases of ten percent in time or mileage each week. Instead of focusing on the number of miles you cover in a given session, it’s more important to keep an eye on the time.
Once you’ve reached this milestone, begin increasing the mileage of your runs, especially if you’re preparing for your first road event. When you’re ready, you can choose specialized running programs to improve your speed and fitness.
Keep in mind that most common treadmill injuries occur because runners forget the basics of using a treadmill. They increase the amount of time or intensity too quickly. Don’t do that.
While a treadmill’s running surface is more cushioned than jogging outdoors, the impact and intensity of running can still cause discomfort and soreness when you first begin. Over the next few weeks, this will rapidly improve.
What Should You Put On
When you first start running on a treadmill, you do not need to hurry out and get an entire new wardrobe of running clothes—unless this is an absolute need. Running on a treadmill requires the same clothing as running outside. It is better to wear a lightweight and comfortable dress that wouldn’t restrict your movements while running on the treadmill.
If you’re running on a treadmill, you should select a pair of comfortable running shoes. Wearing the wrong pair of shoes can cause serious injuries. Also, there is no need to buy the most expensive pair in the store. However, investing in a nice pair of running shoes is a wise decision that can help you avoid injury.
If you believe that wearing the proper shoes is sufficient for treadmill running, think again! Avoid wearing cotton socks at all costs. This is because cotton socks do not absorb moisture. That is why you should wear synthetic blend running socks to assist prevent blisters.
Women should make sure they’re wearing a good, supportive sports bra designed for running or other high-impact activities.
Select the Appropriate Treadmill
Keep in mind that not every treadmill is suitable for running. A running treadmill provides extra area to accommodate variations in stride length and movement during your workout. Look for a belt that measures 20 inches in length. 22 inches or more is ideal for taller runners.
Additionally, do not underestimate the motor’s power. A high-quality, continuous output motor will provide you with a more comfortable run, particularly if you are a larger or quicker runner.
Know the Basic Treadmill Settings
Before you start running on a treadmill, let’s start with the fundamentals of the treadmill.
Treadmills come in a variety of configurations, but the majority offer the same basic functionality of speed and incline, which is all you need for an effective workout.
Treadmill speeds are often expressed in miles per hour (mph), and the greater the figure, the quicker the treadmill belt travels. Typically, two to four miles per hour is considered walking speed, four to five miles per hour is considered a fast walk or light jog, and over five miles per hour is considered jogging or running.
The incline setting raises or lowers the treadmill platform to imitate jogging on flat ground or hills.
Maintain Proper Running Form
When running on a treadmill, run in the same manner as you would if you were outside. Running with proper running form is crucial in minimizing your risk of injury. Maintain an upright posture with your back straight, shoulders relaxed, and core engaged, almost as if a string at the top of your head is pulling you upright.
Keep your hands off the sidebars to allow your arms to flow in sync with your natural walking pattern. Throughout your run, pay attention to your body and see if you’re retaining any tension that could deplete your energy. If you increase the speed, connecting the safety rope to your shirt stops the treadmill immediately if it is pulled.
Final Words: How to Start Running on a Treadmill?
Running is a journey, and each run is an opportunity to improve one’s performance. The best way to learn how to start running on a treadmill is to pay attention to your body’s signals and stick to the fundamentals. Take tips from fitness professionals/people who are used to treadmill training if you need them. Using the emergency stop feature is a good idea before you begin to run.
Your body will require some time to adjust and become acclimated to the changes. Don’t put yourself under too much stress too quickly. Remember the famous proverb: slow and steady wins the race. Once you’ve established endurance, you can gradually increase your speed.
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