Mistakes to Avoid When Using the Treadmill for the First Time
It can be very exciting to have your first treadmill at home. You can walk or run at the appropriate speed at any time of the day or night. You will not have to worry about the weather or the speed of vehicles. You get a great workout anytime you want without having to hit the gym or go for a walk or run.
Although exercising on a treadmill is generally considered safe, especially if your speed is set for walking, if this is your first time using this exercise machine, you still need to know how to use it correctly. This means being aware of common treadmill training mistakes that can cause injury or damage to your equipment.
Here are the top mistakes to avoid when exercising on a treadmill for the first time:
Not dressing properly for exercise. When you run on a treadmill and have long hair, be sure to tie it back. If you fall off the equipment, in addition to hurting yourself from the fall, you will feel more pain if your braids get caught in a moving part. To protect your feet and simply be better protected when exercising on the treadmill, wear walking or running shoes with non-slip soles and never use the treadmill barefoot or simply wearing socks.
Forgetting to configure and use the machine’s security features. Most motorized and hybrid treadmills have an emergency shutdown switch or button or a safety key attached to a cable that automatically turns off the treadmill if it is dropped or jumps quickly. If you have a safety key or clip, always attach it to your clothing when you start your workout. If your equipment also has other safety features, such as codes that users must dial, use, or configure according to the instructions in the machine manual.
Increasing the speed or incline of the machine too drastically. Training experts say there are some treadmills that will allow you to reach breakneck speeds quickly. When acceleration is too fast, it could throw you off balance and even cause you to fall off the treadmill. As such, just increase the speed of the machine and incline it gradually, one increase at a time, and avoid doing either before your body adjusts to the increases.
Getting on and off the machine incorrectly. Lastly, getting on and off the treadmill the wrong way can cause injury. The correct way to get on this machine is to straddle the belt with one foot on the seat rail on each side. Hop on the equipment when the belt is moving slowly. Also, when climbing, hold on to the handrails until the treadmill reaches its final speed, and release it when it feels stable. To safely exit the machine, if it is tilted, lay the belt flat first. Then, walk for a few minutes at a slower speed to cool down and help prevent dizziness when you get off. Hold onto the handrails as you get off until the treadmill comes to a complete stop.