Running outside versus running on your treadmill; it is hard to deny that the treadmill is a practical solution if the weather is inclement, you only have a short time to run or if you
are not close to the place that you like to run. So your treadmill is a good alternative.
However, you may be making some mistakes while you are running on it.
Hanging onto the handles:
By doing this you may be causing your body to slouch which can restrict blood flow. Hanging onto the front or console will also cause problems as you will find that your shoulders,
wrists and elbows will begin to jerk as you go quicker or increase the incline.
Solution: Start slow on the treadmill and increase the speed while you are on it. Swinging your arms by your side will give your body a full workout and burn more calories. When you are done, slowly de-crease the speed by touching the pad.
Sticking with the same routine:
Many times we hop on, do our favourite program and we are done. Your body is inherently lazy, therefore we need to change up often, or every time. Here are some options: Increase the incline. You will see a change in your heart rate very quickly; Do sprint intervals. The treadmill is an excellent piece of equipment for interval training. Complete one minute at a slow speed, and then one minute at a higher speed;
Use the treadmill for other exercises. While it is not running, use the handles for pull-ups or push-ups. Use the sides for calf raises and dips. Get creative. Walk on the back half of the treadmill. You are in the gym and the TV is directly in front of you so you need to walk further back on the machine so you can watch or your head is hyper-extended to watch.
Also, the chance of falling off increases when you are on the back half of the machine.
Focusing on the TV can be dangerous. A good alternative is to get a holder for your Ipad or phone and put it on the console of your treadmill. Better yet, listen to music. It sets your pace and lets you concentrate on what you are doing rather then being a distraction that could cause an accident.
Good Luck and now that summer is here, I hope that we do not have to use our treadmills for too many days.
