What should I know before I start using a treadmill?

Since treadmills are machines used for indoor running and walking there is always the risk for injury when using them. However, remembering a few simple keys will help you to stay safe and enjoy your workout without incident.

1- Make sure you are familiar with the different functions of the treadmill before starting your run or walk. Read the safety guidelines listed on the treadmill.

2- Straddle the belt of the treadmill before turning it on. This helps minimize the wear and tear of the motor and helps you to see beforehand how fast the belt is actually moving.

3- Use the handrail if you need it to help stabilize you.

4- Be sure to exercise at a reasonable speed and/or incline to insure not being too far forward or back on the revolving belt.

5- Be careful while watching T.V that you to do stray too far to the left or right and cause injury.

6- If you need to stop and get off the treadmill for any reason, turn the machine off or hit the pause button! Do not leave it running! Many people forget that it is still running when they come back and carelessly step onto a moving belt... not a pretty scene to witness.

Enjoy your workout!

Treadmills can be a dangerous form of equipment if you are not familiar with it.  Start off by asking a trainer or gym representative to show you how to operate the treadmill.  Most current treadmills are now operate by electricity, so to turn it on will mean to understand the machine.  Do not be ashamed to ask.  If it is not possible to find someone to assist you, there are some basic steps you can take to exercise on the treadmill.
1. Step up on the treadmill and straddle the belt.  Your feet should not be directly on the belt.
2. Hold on to the handles (side or front) before turning it on.
3. Look for a "program" or start button.
4. Once the treadmill is on, make sure the speed is at the slowest setting.
5. Carefully step onto the belt and begin to walk, holding on if necessary.
6. Your speed can be increased as you become accustomed to the treadmill.
7. Always draw your belly button in toward your spine, lift your chest slightly upwards and pull your shoulder blades back to allow for better posture.
8. Remember to breathe.

If you've never stepped foot on a treadmill,ask for some basic instruction from a trainer at your gym, or read the instructions on the machine console before you turn it on. Most treadmills typically have the same features, including start and stop buttons, speed and incline adjustments and body weight input. Some treadmills offer a variety of programs, preset and manual, depending on what type of workout you're looking for.

Before you start using a treadmill it’s a good idea to set some fitness goals. You’re more likely to enjoy your time and on the treadmill and see results if you’re working towards a goal. Set goals that are SMART. These are Specicfic, Measurable, Attainable, Realistic, and Time sensitive. By doing so, your workouts will retain their purpose, and you will never second guess yourself as to why you’re doing something!

Ask one of the trainers standing around to get you started-every treadmill is a bit different and I have gotten on a few that were more complicated than they needed to be, so don't be shy. Safety comes first. I see people using the treadmill wrong daily. First stand up straight- 75% of the people I see slouch. Now that I have brought it to your attention you will notice as well. The entire time remember that string pulling from the top of your head elongating your spine and keep your stomach taut. This is a great time to wear the belt I mentioned in # 16. Now float your feet on the belt. I should barely hear you stepping. This forces you to use your muscles not your joints. Keeping your arms at right and use them to help propel you forward. Now variety is key. Each time you get on try something new or one of the treadmill class at your local gym or check out YouTube it has some very creative ideas.