How to start running on the treadmill

Table of Contents

What’s this

The treadmill consists of a conveyor belt on which it is possible to walk and / or run on the spot. You can choose the rhythms, the slopes, the various programs and the prices change according to technology, method of operation, design and materials.

Most models register sensitive data during training referring to the heart rate or, for example, to the consumption of calories, taking into account the global metabolic commitment in sophisticated systems. They are usually available specific training programs on the basis of the pre-set objectives and these programs take into account the personal data, weight and general physical condition both for the whole session with increases and decreases in the slope and for the final moment of the cool-down.

Practiced constantly and with due care, the treadmill has a lot of benefits, first of all for the heart, then for the weight. This is linked to a general improvement in aerobic endurance also given by theincreased respiratory function. The metabolism is reactivated and tissues and heart are better oxygenated. Even on a psychological level, thanks to the treadmill it removes a lot of stress, the nervous system benefits enormously and faces life with less anxiety, as it functions as an excellent relief valve.

Very positive side: if you have it at home, you can conveniently schedule training moments, the shower is just a few steps away, you don’t have to park and you save time. As long as you keep it same mental focus that you get to the gym and tell other family members not to create distractions or interruptions until the session is over. Even better put away your cell phone and avoid watching television in the meantime. Using the treadmill makes sense if you keep your focus on the roll of the foot, the breath, the impact of the joints, the sense of posture and balance.

First of all we need the right shoes for your foot: specifically, it is first necessary to understand if the foot tends to supinate or pronate or if the support remains neutral. You must avoid overdoing it and it is necessary to know the instrument and one’s body well, both to choose the right program and not to incorrectly alternate the variation of the slopes. Always come to workout hydrated and try to replenish water even after. Try to combine exercises that strengthen the ankles, knees (especially the quadriceps muscle group) and the pelvis.

Starting to run means establishing a whole new relationship with the body it is necessary to go gradually. Start slowly, alternating pace with running, also familiarizing yourself with the difference in slopes. When you enter the ride, at least initially, do it flat. Then go to decrease the simple step and increase the time dedicated to running from time to time. Do a basic weekly training plan and then, after the first 20 days, increase according to the results achieved.

Regarding the use of the tool and the first few times you train, try to avoid keeping water bottles or containers of water near the device, so that no liquids fall on the surface. Always fasten your shoes well to have a secure step on the machine. Before getting on the car do a nice warm up and, after running, stretch all the muscle groups of the body and in particular the anterior tibial area and quadriceps.

Should you experience a inflammatory process of the Achilles tendon or other structures of the lower limbs, decrease the training time, lighten the slopes and suspend the legs often; never work with pain or with a sense of excessive fatigue.

Before leaving the machine at the end of your workout, take care of check that the engine is always completely off.

Contraindications and advice

If the treadmill prevents us from rain and cold, it must also be said that we are less in contact with nature so it might be a good idea to place it in front of a window that perhaps overlooks the green or a beautiful landscape. We recommend that you ventilate the room well, open the windows before starting and then close them so as not to get cold (also depending on the season). You do use of the side handles if you initially find yourself having coordination and balance problems.

If you are overweight you should avoid committing to treadmill sessions right away, preferably sooner act on the diet side and calisthenics exercises so as not to burden the joints too much. The hip, knee and ankle are under some pressure and, impact after impact, the weight could affect a lot and too much.

An advice could be to put on music you like as the treadmill may turn out to be boring, slightly monotonous. Don’t wear pants that are too long to avoid unpleasant accidents. Alternatively, use the treadmill for accelerate the phase in which you go to burn fat, after a necessary basic warm-up.