No shoes or wrong shoes on a treadmill
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This February 22, due to the weather and limited access to outdoor spaces, many families have turned to treadmills for their daily workouts. While it's convenient to run at home, improper technique can reduce the effectiveness of your exercise and even lead to injury. To help you make the most out of your treadmill sessions, we spoke with Li Liang, a certified fitness instructor at Beijing Phyllis Fitness Club. He shared some common mistakes people make when using a treadmill and how to avoid them.
1. **Skipping the Warm-Up**
Many people jump straight onto the treadmill without warming up. A proper warm-up is essential to prepare your muscles and joints. Start with some dynamic movements like walking in place, leg swings, or light jogging. This helps increase blood flow, improve flexibility, and reduce the risk of injury. Aim for 10–15 minutes of warm-up before starting your main workout.
2. **Running for Too Long**
The duration of your treadmill session should align with your fitness goals. If you're aiming for weight loss, running for more than 30 minutes will start burning fat, but over an hour may lead to muscle breakdown. It’s best to keep your sessions between 20–40 minutes, depending on your intensity level.
3. **Holding the Handles Incorrectly**
Some people hold the treadmill handles while running, which limits the engagement of your upper body. Proper form involves swinging your arms naturally to maintain balance and increase calorie burn. Leaning forward or holding your chest can put extra strain on your lower back and increase impact on your knees. Keep your posture upright and engage your core throughout the workout.
4. **Setting the Incline Too High**
While increasing the incline can boost the difficulty of your workout, it also puts more stress on your joints, especially if you’re not used to it. For most people, a flat surface is sufficient and safer. If you want to simulate hill training, do so gradually and only if you’re experienced.
5. **Wearing the Wrong Footwear**
Running barefoot or in socks on a treadmill is risky. Socks don’t provide the cushioning or support that running shoes do, and they can cause slipping or joint damage. Always wear properly fitted running shoes with good arch support and shock absorption.
6. **Distracting Yourself with TV**
While watching TV might make your workout feel less tedious, it can also lead to distractions and increase the risk of accidents, especially if you're unfamiliar with the treadmill. If you want to stay entertained, consider listening to upbeat music instead.
7. **Using the Treadmill Only for Running**
Treadmills are versatile machines that can be used for more than just running. Many models come with additional features like rowing, cycling, or resistance training. You can also incorporate weights or perform bodyweight exercises while on the treadmill. However, it's best to consult a professional trainer when trying new routines to ensure safety.
In addition to these tips, there are other ways to care for your running gear. For example, old shoes can be repurposed into something useful rather than thrown away. You can also protect your shoes by keeping them clean and dry, using breathable and antibacterial socks, and avoiding wearing them in the summer without proper ventilation. If your shoes get moldy, there are effective cleaning methods to restore them. Choosing the right shoes during pregnancy is also important—flat shoes may not be the safest option. And don't forget, some high-heeled shoes can produce uncomfortable sounds, but there are simple fixes to make them more comfortable.