Tips to keep you truckin’ on treadmill

Sometimes you just don’t feel like walking or running outside. It’s too hot, it’s rainy or you’d rather be indoors. You resign yourself to the fact that you just won’t exercise on those bad-weather days. This is where a treadmill comes into play.

With a treadmill at home, you can get your workouts in no matter what the weather is. Or you can briefly brave the elements in a quick car ride to your local gym and use the treadmill there.

Either way, you are still able to workout indoors without letting the elements interfere. And you can add to the experience by listening to music on headphones, watching TV or even surfing the Web at some fitness centers.

But, like any sport, you shouldn’t just dive into it. There are some rules to follow in order for treadmilling to be most effective and safe.

Get started with these tips:

•1. Wear light running shoes. They will help you run faster, and you won’t have to worry about increasing your susceptibility to injury because treadmills have good shock absorption.

•2. Grab a water bottle. When you run outside, the air cools you. But you don’t have that environmental effect when you run indoors. Your body may lose water, so stay hydrated.

•3. Before you even get on the treadmill, play with the controls. Practice going fast and slow, play with the incline, and hit the emergency off button.

•4. Begin by walking. You need to get used to the feeling of having your feet being pulled on the belt. Even if you always run a mile in eight minutes, you might not be able to do that on a treadmill right away.

•5. Don’t hold onto the handrails once you’ve started running. It’s not a good idea to rely on those rails for support as it isn’t part of a good form.

•6. Look at the control panel at first. (Staring at your feet will only make you dizzy.) Once you are confident in your technique, look up for a few seconds at a time, then back down again. Over time, you will be able to look ahead, whether it’s at a TV, a mirror or other people. Just be sure that you eventually look up from the control panel, otherwise, your running form will be incorrect.

•7. Maintain good form. That means not swinging your arms to the sides. If you do, you’ll only hit them against the handrails. Don’t lean forward or too far up on your toes. Try to hit the belt at the back of your mid-foot, and roll forward onto the ball of your foot. Your shoulders should be back, head up and slightly forward, chin up and abdominals tight.

•8. Stay in the center of the belt. Don’t drift to the sides or back of the belt.

•9. Walk or run as you normally do outdoors. Just because you are on a treadmill doesn’t mean your stride should change.

•10. When you get off the treadmill, it’s normal to feel off-balance for a few minutes. During that time, stretch out to get your body accustomed to being on the ground.

Like any exercise, a treadmill will only produce benefits if you keep at it. Establish a set time of day, the number of minutes and the frequency that you will use it.