Updated on October 27, 2022 Treadmill workouts are a great way to get
cardio exercise. To get the most out of the time you spend treadmill walking, avoid these common mistakes. Proper walking form and posture are important in preventing pain and strain. These tips will help you walk smoother and faster, burn more calories, and get the full benefits of
moderate-intensity cardio workouts for health and fitness. If you have a medical condition that impacts your posture or makes it difficult for you to walk on a treadmill, you may want to speak to a
healthcare provider for advice on how to use a treadmill safely. This way, you can ensure you are getting the most out of your workout without aggravating your condition or putting yourself at risk. There also is an option of working with a physical therapist or an occupational therapist to help you address any concerns you have about using a treadmill. 1 microgen / E+ / Getty Images The first mistake is getting on a treadmill while the belt is moving at full speed. Instead, follow these steps every time you use the treadmill.
This may seem like unnecessary advice, but many treadmill users are injured when the belt starts moving at a high speed unexpectedly. 2 Holding Onto HandrailsHero Images / Getty ImagesYou may want the assurance of holding onto the handrails for stability, but that is not a natural way to walk or run. You can't use good walking posture or move naturally using a good stride and arm motion if you are holding onto the handrails. Learn to let go of the handrails, even if it means walking or running at a slower pace for a few sessions. You will get a better workout at a slower pace than you would at a faster pace holding on. Continue to use the handrails if you have a significant disability or balance issue. But consult with a trainer or physical therapist for advice on how to achieve good walking posture even if you need to use the handrails. 3 Looking Down Instead of AheadfStop Images / Getty Images Good walking posture is with the head up and eyes forward. If you need entertainment when on the treadmill, position your video or reading material so you are looking straight ahead at it, not down or up. Bad walking posture on the treadmill can lead to low back pain, neck pain, and shoulder pain. It doesn't allow you to take full, complete breaths. It also reinforces the bad sitting posture that many people develop from hours in front of the computer or television. Every few minutes throughout your workout, give your shoulders a backward roll to check that you aren't hunching them forward. 4 Leaning ForwardFuse / Getty Images Proper walking posture is upright, not leaning forward or backward. To get into the correct walking posture, take a moment before you step onto the treadmill to check your posture.
5 OverstridingEliza-Snow / E+ / Getty Images When you overstride, your front heel hits the ground far in front of your body. Many people do this in an attempt to walk faster. An overstride is also likely to result in your foot hitting the front of the treadmill which can cause you to trip or fall. A good, fast walking stride is just the opposite. Your front heel strikes close to your body while your back foot remains on the ground longer to give a powerful push-off. This push-off in the back is what will give your walking more speed and power, and it will work your muscles better to burn calories. At first, you may need to shorten your stride and just take shorter steps. Then start concentrating on feeling your back foot and getting a good push off with it with each step. Focus on this for a few minutes each treadmill session until it becomes more familiar. Soon you will be walking faster and easier. 6 Wearing the Wrong ShoesPhotoAlto / Ale Ventura / PhotoAlto Agency RF Collections / Getty Are your feet just along for the ride? Do they just slap down with each step and get dragged along? The right way to take a walking step is to strike with the heel in front while the rest of the forward foot is slightly off the ground. You then roll through the step from heel to toe. By the time the toe is on the ground, you are midway into the next step, and the forward foot is now the rear foot and ready for the toe to give you a push as you take your next step. This sequence of heel strike, roll through, and push off with the toe is only possible if your shoes are flexible. If you are wearing stiff "walking" shoes that are only suitable for standing, you may not be able to roll through a step from heel to toe. Instead, the stiff shoe forces your foot to slap down. Your body may have given up on even trying and your walking stride is more like a flat-footed stomping march. To correct it, take a couple of minutes during a walking session to think about what your feet are doing. Are you striking with the heel and rolling through the step? Is your rear foot giving you a push off? There are a few things you can focus on to change this habit. First, think that your forward foot is showing its sole to somebody facing you. Then concentrate on keeping the rear foot on the ground longer and giving that strong push off to show the sole of your shoe to someone behind you. If it's not possible to do this in your present shoes, then it's time to buy better, flexible walking/running shoes. 7 Not Using Your ArmsDarryl Leniuk / DigitalVision / Getty Images What do you do with your arms if you aren't holding onto the handrails? Your arms are the key to a great walking workout. With proper arm motion, you can go faster and burn more calories. You can help correct some of the shoulder and neck problems you may be developing sitting in front of the computer or TV all day. The secret is that your legs only move as fast as your arms do. To speed up your legs, first speed up your arm motion and they will follow. 8 Not Knowing the Treadmill’s FeaturesMaury Phillips / Getty Images Entertainment There are two things you must know about any treadmill you are going to use—how to turn it on and how to turn it off. But if this is your home treadmill or one you often use at the gym, take a few minutes to get to know its features so you can get the most out of it.
9 Going Too FastSpencer Platt / Getty Images NewsGo only as fast as you can go while still maintaining good walking posture and form. If you find yourself overstriding, leaning forward, or hunching your shoulders, then back off the speed until you've reached a speed that allows you to walk correctly. Why not try running? If you think you aren't getting a good workout walking on the treadmill, but your walking form is bad at higher speeds, add running intervals to your workout. Running will give you extra bursts of higher heart rate and a change in your form. Running Interval Treadmill Workout
10 Not Challenging YourselfBounce / Cultura / Getty Images If you find yourself getting on the treadmill each day and doing the same old workout, it is likely you are not improving your fitness as much as you could. Your body has fully adapted to your usual workout and won't change unless you give it a reason to change. To achieve greater fitness, your workouts need to vary by intensity, duration, frequency, and/or the mode of exercise.
A Word From VerywellNow that you know the basics of good treadmill walking form, put them to use. The treadmill is one of the most popular ways to get cardio exercise because it is convenient and it eliminates excuses about walking outdoors in hot, cold, or wet weather. Still, you will need to set goals and get into the habit of using the treadmill regularly to receive all of the fitness and health benefits. By avoiding common treadmill mistakes, you'll stay safe and make the most out of your walking and running workouts. By Wendy
Bumgardner Thanks for your feedback! How long should I walk on a treadmill per day?Ideally one should walk 300 minutes a week on the treadmill for extensive health benefits, including weight loss. One can reach this goal by walking 43 to 44 minutes each day. This will help your burn 1 kilo in a week. But if you have just embarked on the weight loss journey then start with 20 minutes a day.
What is a good distance to walk on a treadmill?If you're walking for your health, a pace of about 3 miles per hour (or about 120 steps per minute) is about right. That's a 20-minute mile. To walk for weight loss, you'll have to pick up the pace to 4 miles per hour (or 135 steps per minute), a 15-minute mile.
Is walking on the treadmill good for weight loss?Treadmill walking is a great way to burn extra calories each day to help you lose weight. Aim to burn 300 extra calories per day with cardio exercise such as brisk walking. This is about 60 minutes per day of moderately-intense exercise, in addition to controlling the number of calories you are eating.
How long should I walk on a treadmill to lose belly fat?Try to put in at least thirty minutes on a treadmill every day, and you'll start noticing results very soon. Yes, treadmills are that good when it comes to burning belly fat.
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