You want to run, but it’s snowing outside. On another occasion, you postpone your routine, as the park is full of dogs. You can’t commit to an after-work workout, as you don’t exactly like the idea of running during night time. Your resolve: the treadmill.
Running on the treadmill, however, is very different from running on actual roads or turfs. Machine-operated workout equipment can generally have an effect on your body’s original movement or tone. If you use your elliptical trainer or treadmill improperly, you may end up enduring a lot of strains and pains. Here are some tips that will help you avoid some physical discomfort while you’re on the treadmill.
Check the Pace
Speed is what you should focus on over duration, but there will be times when some runners go overboard. They increase their treadmill’s speed to unlock full running potential, but only end up with muscle pains. This happens because the treadmill’s speed is too fast for their calf muscles. Foothill Fitness recommends that you seek the help of a technician if your treadmill is still unusually fast, even after you have adjusted all the settings.
Check the Slope
The slope of the treadmill may cause strains and injuries, as the muscles are repeatedly stretched or flexed. Don’t fix the treadmill on a flat position as your heels may become sore. If the slope is at an awkward angle, you might injure your ankles as they’re the first foot areas that usually hit the ground. You may try adjusting the slope 1 to 6 degrees. The higher degrees within this range may challenge your stride, but they are safer.
Change Your Shoes
Don’t use your casual sneakers when running on a treadmill. These shoes are much heavier than trainers. They aren’t designed in a way that will follow the curve of your foot, thus causing pain in your ankles and heels. They usually don’t have shock absorbers. You may also ditch tennis shoes, as they’re only applicable to short-distance strides. Running shoes may be pricey, but they have a design that prevents you from sustaining injuries as you run.
Warming up is important to condition your muscles. If you dive right into the action without muscle conditioning, you will surely feel the sudden stress, which causes strain, in a few strides. Warm-ups tone your muscles and make them supple, so they flex easily during the run.
Reducing treadmill strains take minimal adjustments on the machine and on your part. To ensure your safety, consult a physical trainer or a therapist.