For people who do not have the time to run outdoors, they opt to invest in a treadmill. If you are among these people but you are still wondering how to start running on a treadmill, then you have come to the right place.
We will provide you with a step-by-step guide on how you can use your treadmill in order to help you achieve your fitness goals. However, before we can do that, let us first define what is this exercise equipment.
What is a Treadmill?
A treadmill is a rather simple fitness equipment that makes running much more convenient for everyone. It allows you to run anytime you like right in the comfort and safety of your home or gym. More than the accessibility, a treadmill also provides you with a means to know the distance you ran and the calories you burned.
While running itself is quite simple, and anyone can do it without much guidance, running on a treadmill has a bit of a learning curve. Before you start running on a treadmill, there are some things that you take into consideration such as how often, how long, and how fast you should run.
Each of us has our own goals when it comes to running. Then again, there are basics that you need to educate yourself to ensure not just your safety but also to guarantee that you are getting the most out of the experience.
How to Start Running on a Treadmill: A Step-by-Step Guide
Running is hands-down one of the best cardio exercises there is. It provides you with a means to get in shape while also reducing your risk of developing cardiovascular diseases.
We all know that running is an intense and vigorous exercise that is also very simple to do. Yet, when you plan on doing it on a treadmill, you might want to take a step back first and learn how it should be done.
Here is how you go about running on a treadmill for the first time:
- Read the Manual
The first thing to do is to get to know your treadmill. While most models basically have the same functions, each of them has varying features that may help you with your workout.
For instance, there are treadmills that offer different incline stages and others that do not. You should also learn how to adjust the speed as well as find out where the emergency shut-off button is. All these information and more are found in the manual.
- Start Slow
Once you are confident that you know how to use your treadmill, you can now start running. Standing in an upright position, step on the treadmill. Turn it on and set it at a slow speed, which is about 2 to 2.5 MpH. Walk on it for about 5 minutes to allow your bones, joints, and muscles to warm up.
- Increase the Speed
Now that you are all warmed up and slowly getting the hang of it, you can gradually increase the speed according to your own comfort. An ideal speed would be around 4.5 MpH, keeping the pace for roughly 15 to 20 minutes.
Initially, you would not want to strain yourself out. So, slowly work your momentum to achieve a tougher and longer cardio exercise. Take it easy at first and allow your body to go with the flow.
Generally, you should be doing 150 minutes worth of cardio exercise in a week. This can all be spent running or doing other forms of cardio exercise. Just remember that you should divide this number throughout the entire week, and give your body some time to heal after a workout.
- Take a Break
It is fine to take a break and slow down if you feel exhausted to avoid getting dizzy. Allow your body to relax a bit and build up the strength to go another round. While some can run for 20 to 30 minutes without stopping, you should also listen to your body to know your limitations.
You can do this by setting the speed down to 2.5 MpH, walking for a bit (around two to three minutes), and then gradually increasing the speed to 4.5 MpH again. The incline feature is used to make running a lot tougher, so you might want to skip that if you are just starting out.
- Add Music
When using a treadmill for the first time, avoid having any distractions to allow yourself to focus on your running and operating the machine. However, after one or two sessions, you can choose to listen to your favorite tracks to prevent boredom.
Additionally, it is also believed that some genres are able to give you a significant boost in energy and adrenaline, which is good for workouts.
Helpful Tips for Beginners
Do you now know how to start running on a treadmill? Good! If you feel that you still want to know more, then check out these tips from the experts.
- For beginners, running on the treadmill at least three days a week is the recommended dosage. It would help your body burn ample amounts of calories and, at the same time, allow it to recuperate in between sessions.
- What you wear when running on a treadmill should be the same as when you run outdoors. These include a pair of running shoes and a light, breathable clothing. If you have the budget for it, you can also choose to buy special running shoes that offer more support when running.
- When it comes to buying a treadmill, make sure to get one that is appropriate for your height. A treadmill that has a belt that measures 20 inches or wider is good enough for most.
Working out on a treadmill is great as it gives you all the convenience and lets you take charge of your workout. Whether at the gym or at home, a treadmill can help you burn calories and keep your heart healthy.
An exercise as simple as running on a treadmill can make all the difference not just for your body but your mind and spirit as well. So, no matter how busy your day gets, make sure to get your daily dose of exercise to ensure a longer and happier life.