Common mistakes made on the treadmill running

Nowadays, many people like to exercise on the treadmill, do not have to go outdoors to exercise, can save a lot of time, but also can avoid the impact of the adverse outdoor climate, but running on the treadmill is the need to pay attention to many details, the correct running on the treadmill will have a fitness effect, the next few running on the treadmill commonly made mistakes.

Mistake one: no warm-up

Many people jumped on the treadmill, has set a good slope and speed, and began to run, in fact, running on the treadmill and outdoor running to do the same warm-up exercise. Gradually increase the amount of exercise.

Mistake two: the wrong way to run

The pace of running on the treadmill should be the same as outdoor sports, should not change the way of running, do not step too big, or heel on the ground and your feet in front of your body weight. Because the treadmill conveyor belt is to move you forward, the stride will be too large to produce a braking force, which is not conducive to running.

Mistake 3: Grabbing the handrail and running

Some people will grab the handrail for safety when running on the treadmill, which is a wrong practice; it will force you to arch your back, an inefficient way to run will lead to neck, shoulder and back pain; furthermore, grabbing the handrail will reduce the running load, and also affect the exercise effect.

Mistake 4: Jumping off the treadmill

Many people will jump off the treadmill after running, jumping off the treadmill from the fast movement is most likely to lead to physical injury, if you need to get water to drink or get a towel, you should slow down the speed of the treadmill after reducing the slope, and then come down; when running near the end, you should slow down the speed, walk or jog for a few minutes and then walk off the treadmill.

Mistake five: running the whole course of steep slope

Some people will feel that the whole running process will use a very steep slope to challenge themselves, and the whole course is the same slope, which is easy to lead to injury, should avoid running on a steep slope for more than 5 minutes, steep slope and no slope alternately to get a better and safer exercise; and to avoid running on an incline of more than 7%, which will put too much pressure on the back and hips and ankles, which is not good for health Not good.

Mistake six: not wearing shoes or wearing the wrong shoes

Some people do not wear shoes or only wear socks when running on the treadmill, which will cause no more harm to the knee and ankle joints, and easy to slip when the soles of the feet are sweaty, although thick socks have a certain shock-absorbing effect, but there is no elasticity of sports shoes, instead of sports shoes.

Mistake 7: Watching TV while running

Many people in the treadmill running at the same time also like to watch TV, so it will be easy to make people distracted, attention can not be highly concentrated, a little inattention will be an accident, the treadmill skilled people can listen to some rhythmic or easy music when running.