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New treadmill owners are sometimes too eager for their own good. As you get started with treadmill training, keep the following tips in mind to avoid muscle cramps, ensure safe workouts, and keep your motivation high.
1. Warm up every time. A warm-up is essential to having an effective treadmill session. It not only warms up your muscles but also avoids straining your heart and helps keep blood pressure low.
Before beginning your regular workout, let your muscles warm up slowly by walking at about 1.5 to 2 mph. As you walk, first stretch your legs by walking mostly on your heels for about thirty seconds. Then switch to walking on your toes. Finally, focus on stretching the full length of your stride for another minute or two. You can increase the speed of your warm-up to a power walk (about 4 mph) as you become more fit.
2. Allow time for growth. It can be tempting to try a variety of home treadmill programs and test your physical limits right away. However, it’s best to train at one difficulty level for about a month before increasing the challenge. This gives muscles enough time to develop while helping you avoid injuries and burn-out.
3. Cool down every time. Stopping exercise too abruptly is a primary cause of cramping and more serious running-related injuries. At the end of your workout, gradually slow to a gentle stroll for a few minutes instead of just sitting down. This will help your heart rate and your muscles safely return to normal. You might also want to stretch after stepping off the treadmill to avoid having stiff muscles the next day.
