Helpful Hints for Your Treadmill Workout

Running and walking are the most natural forms of human locomotive motions. It is an uncomplicated form of training that offers great benefits for the cardio vascular system. The advantages of training on a treadmill are not being dependent on the weather and being able to workout even after dark. There are less chances of injury because of the ability to control the training intensity closely. The running surface is even and because of the advanced running board cushioning systems there is less stress on the joints. A basic treadmill will offer a manual incline adjustment, higher quality treadmills will feature an electronic adjustment mechanism, and usually have several training programs to choose from. (treadmill buying guide)

Before you start your workout

• make sure the running belt is properly adjusted
• attach the safety key to your clothing.
• train at an incline of around 2% to simulate a flat course outdoors.
  

The correct running technique on the treadmill

• Keep your eyes looking straight ahead and the shoulders relaxed and steady.
  
• Keep your arms at a right angle and always move arms and legs in opposing directions (diagonal stride – right foot and left arm move forward at the same time). Moving the arms correctly is important and should not be underestimated. The arm movement is the compensating motion for the leg movement and assures a natural and smooth gait.
• Hit the ground with the heel first and then roll forward to the toes. The feet should move as straight as possible in the running direction.
• Always wear appropriate running shoes.
• Try to hit the running belt in the center as much as possible. Do not allow your feet to strike the belt to far forward or to far back. This could cause you to loose balance and possibly fall.
• Watch your breathing. There are a variety of breathing techniques, find the one that is right for you. It is important that you breathe deeply and evenly. Deep and even breathing prevents uncomfortable side stitches
  

Treadmill workout suggestions

• Begin with a speed slow enough so you do not become short of breath and are still able to carry on a conversation. .
  
• Pay attention to stay within your target heart rate zone.
• Keep track of your heart rate by using the hand pulse sensors or much better yet a telemetric chest belt. (how to calculate your target heart rate)
• When you begin it might be wise to structure your workout combining running and walking segments. Do not overdo it and pay attention to your heart rate.
• You should vary your work out by using the training programs offered by the treadmill computer.
  If you follow these simple suggestions, you will avoid the common mistakes using a treadmill and continue to enjoy your workout sessions