If you have recently been bitten by the exercise bug, and gone out and bought yourself a treadmill running machine, you will undoubtedly want to use it to its maximum potential. An exercise treadmill will have cost you a fairly substantial amount of money, so it is a very wise move to squeeze every single ounce of benefit out of it. Here are some tips to help you keep on running, losing that extra weight, and staying fit and healthy.
Firstly, and most importantly, warm up before using your running machine. Just because it is indoors does not mean that the usual rules no longer apply. Run on the spot for a while, and then gently stretch your muscles in preparation. You can even set your treadmill to a brisk walking pace, and use it warm up, gradually increasing the speed and progressing to a full jogging workout.
Some electric treadmills are sold with a heart rate monitor. If yours has this feature use it; if not, it is a good idea to get one and use it for your training. This will allow you to tailor your exercises to either concentrate on fat-burning (at a moderately raised heart rate), or a cardiovascular workout (where you take your heart rate even higher). Don’t get too obsessed with what the monitor says however. It is easy to keep on staring at the readout rather than relaxing your head and neck and running naturally; if you are bent double, or craning your neck to look at the monitor, this will break your concentration and your stride, ruining the exercise drill.
Another great thing about electric running machines is that they often have several pre-programmed routines built in. Read your manual and get to know what programs your running machine offers, and try them out. One of the best routines is a cross country run, which gets you jogging at varying speeds and at different inclines to simulate the undulating route of an outdoors trail. This is beneficial both mentally and physically. Mentally because the ever-changing speeds and gradients keep your mind sharp, so you can react, rather than running at a monotonous single pace and desperately trying to fend off boredom. Physically because several studies have shown that interval training can be better for you than plodding at just one speed for mile after mile.
Finally, remember to do a cool down at the end; slow your treadmill running machine to walking pace, and keep going for five minutes or so, while you recover your breath. Then gently stretch out your muscles again, and you’re done!