Treadmill Running Tips for Beginners
I’ve learned a lot since my first treadmill workout in the beginning of June.
The treadmill and running in general has a bigger learning curve than the elliptical. I didn’t think it’d be something I’d need to “get the hang of,” but it’s not easy as just stepping on the treadmill and pushing the start button.
Here are a few treadmill running tips for beginners.
These tips shouldn’t be a revelation to anybody who has been running for any length of time, but if you’re new to the treadmill (and/or running) you should definitely take them into consideration.
1. Just breathe. Maintain steady, deep breathing while you’re running. It may seem basic, but sometimes when I’ve been running for more than 30 seconds and I’m concentrating on uh, running, I’ll forget to breathe.
And when you forget to breathe, running and functioning becomes difficult.
Inhale. Exhale. Repeat.
2. Walk tall. Don’t slouch or curve your back. It’s especially tempting to slouch and lean forward (a lot) when you’re going against an incline.
3. Keep your feet low. You don’t want to scrape the bottom of your feet against the treadmill every time you take a step, but you also don’t want to take your feet a foot (feet a foot, what?) off the machine. Just keep a low, steady, “piercing stab” so to speak with your feet and make fast, low, quick forward snaps with your feet underneath you.
4. Swing your arms. Don’t use the handles on the treadmill machine. By not using handles and swinging your arms you’ll burn more calories, keep your posture upright, and feel more natural. While it’s hard enough transitioning from running on a treadmill to the ground as it is, a handle only creates are a larger deficit to overcome later down the road.
5. Use the restroom first. This blog is all about full transparency, so here’s me living up to that promise. Not only do you need to try to urinate before you step onto the elliptical for an hour, but you also need to try to rid your body of any flatulence.
When you start running, it tends to want to make an appearance. Seriously.
6. Look straight ahead. Sometimes I try to look around the gym while I walk and I start wobbling on the treadmill. I also notice that if I look to the side while I walk, my posture deteriorates.
7. Bend your knees. Don’t walk/run like you have a pirate leg. Not only is it bad form, but it could cause serious injury depending on the speed you’re running at on the treadmill.
8. Warm up and cool down. Don’t jump on the treadmill and immediately start running. I stretch for about 5 minutes before I get on the treadmill. And, once I do step onto the treadmill, I’ll start an extremely slow speed (like 2.0) and gradually warm up to my desired max speed.
The same applies to cooling down.
9. Long socks. I know you kids these days like those low socks, but be careful – your heal could get eaten up by the back of your shoes in as little as 5 minutes.
I learned this proper shoe lesson the first day I went to the gym. By the time I felt any pain, I already had a blister the size of a quarter burst and start oozing.
Then the stinging came. Oh, how the stinging came.
10. Have a good pair of running shoes. Gump had a good pair. I have a good pair of running shoes. So should you — your ankles, feet, and back will thank you after every workout. That’s all I got to say about that.
What are some other good tips for running on the treadmill and in general?