{"id":2849,"date":"2020-01-09T09:30:00","date_gmt":"2020-01-09T09:30:00","guid":{"rendered":"https:\/\/www.runwithcaroline.com\/?p=2849"},"modified":"2022-07-14T15:05:51","modified_gmt":"2022-07-14T14:05:51","slug":"running-on-a-treadmill","status":"publish","type":"post","link":"https:\/\/www.runwithcaroline.com\/running-on-a-treadmill\/","title":{"rendered":"Treadmill running: 5 tips to safely run on a treadmill"},"content":{"rendered":"<style>img#mv-trellis-img-1::before{padding-top:149.92679355783%; }img#mv-trellis-img-1{display:block;}img#mv-trellis-img-2::before{padding-top:149.92679355783%; }img#mv-trellis-img-2{display:block;}img#mv-trellis-img-3::before{padding-top:149.92679355783%; }img#mv-trellis-img-3{display:block;}<\/style>\n<p>Not every runner is a fan of treadmill running. Despite its reputation, running on a treadmill can actually be really beneficial your training.&nbsp;<\/p>\n\n\n\n<p>If you can&rsquo;t always get outside to go for a run, or if you prefer running in a gym for safety reasons, then running on a treadmill is a great alternative.<\/p>\n\n\n\n<p>It can be scary though if you&rsquo;re used to running on a treadmill.&nbsp;From the machine itself to your running form, there are quite a few things to think about.<\/p>\n\n\n\n<p>In this guide we&rsquo;ll explore tips for running on a treadmill safely. <\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><noscript><img loading=\"lazy\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/08\/81-683x1024.png\" alt=\"treadmill running\n\" class=\"wp-image-4306\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/08\/81-683x1024.png 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/08\/81-200x300.png 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/08\/81-768x1152.png 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/08\/81.png 1000w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\"><\/noscript><img loading=\"eager\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"data:image\/svg+xml,%3Csvg%20xmlns='http:\/\/www.w3.org\/2000\/svg'%20viewBox='0%200%20683%201024'%3E%3Crect%20width='683'%20height='1024'%20style='fill:%23e3e3e3'\/%3E%3C\/svg%3E\" alt=\"treadmill running\n\" class=\"wp-image-4306 eager-load\" title=\"\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\" data-pin-media=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/08\/81.png\" id=\"mv-trellis-img-1\" data-src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/08\/81-683x1024.png.webp\" data-srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/08\/81-683x1024.png.webp 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/08\/81-200x300.png.webp 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/08\/81-768x1152.png.webp 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/08\/81.png.webp 1000w\" data-svg=\"1\" data-trellis-processed=\"1\"><\/figure>\n\n\n\n<div class=\"wp-block-stackable-heading stk-block-heading stk-block stk-8d83d4d\" data-block-id=\"8d83d4d\"><h2 class=\"stk-block-heading__text\">Treadmill running: 5 tips to safely run on a treadmill<\/h2><\/div>\n\n\n\n<p>According to the <a href=\"https:\/\/www.cpsc.gov\/\" class=\"rank-math-link\" target=\"_blank\" rel=\"noopener\">US Consumer Product Safety Commission (CPSC)<\/a>, treadmills cause more injuries than any other type of exercise equipment.<\/p>\n\n\n\n<p>The CPSC estimates there were 24,000 treadmill-related injuries that required an emergency department visit between 2003 and 2012. <\/p>\n\n\n\n<p>To help you conduct your training session safely, here are my top tips for running on a treadmill so you can make the most out of your session.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">#1 <strong>Get to know your treadmill<\/strong><\/h2>\n\n\n\n<p>Not all treadmills are created equal. There are many makes and models out there.<\/p>\n\n\n\n<p>I&rsquo;ve been to some gyms and the treadmill looks like a control panel from a spaceship. There are so many buttons and screens to look at!<\/p>\n\n\n\n<p>If you feel daunted by the thought of trying to figure this out all yourself, ask a personal trainer at the gym to talk you through the treadmill&rsquo;s main features.<\/p>\n\n\n\n<p>Most treadmills have the same following features in common: <\/p>\n\n\n\n<div class=\"wp-block-group is-layout-flow wp-block-group-is-layout-flow\"><div class=\"wp-block-group__inner-container\">\n<ul><li>a heart rate monitor<\/li><li>a calorie burn calculator<\/li><li>a timer<\/li><li>a distance calculator<\/li><li>an incline programme<\/li><li>a speed programme<\/li><li>pre-set workouts and intervals<\/li><\/ul>\n\n\n\n<p>Related: <a href=\"https:\/\/www.runwithcaroline.com\/running-on-a-treadmill-guide\/\" data-type=\"post\" data-id=\"8064\">The ultimate guide for running on a treadmill<\/a><\/p>\n<\/div><\/div>\n\n\n\n<h2 class=\"wp-block-heading\">#2 <strong>Don&rsquo;t hold the handrail or console while you run<\/strong><\/h2>\n\n\n\n<p>You will use the handrail and console to help you get safely on the treadmill, but they shouldn&rsquo;t be held while you run.<\/p>\n\n\n\n<p>Holding the handrail not only interferes with your balance while you run, but it forces you to hunch over, therefore causing inefficient running form.<\/p>\n\n\n\n<p>This can also lead to neck, shoulder and back pain.&nbsp;<\/p>\n\n\n\n<p>Keep your hands off the handrail and instead keep them by your side at a 90 degree angle as you would if you were running outdoors.&nbsp;<\/p>\n\n\n\n<p><a href=\"https:\/\/www.runwithcaroline.com\/proper-arm-swing-for-runners\/\" data-type=\"post\" data-id=\"2534\">Proper arm swing<\/a> on a treadmill is important too.<\/p>\n\n\n\n<p>In fact, try and pretend the rails aren&rsquo;t even there, as if you&rsquo;re running outside.&nbsp;<\/p>\n\n\n\n<p>If you&rsquo;re concerned about falling and need to hold onto the rails, you&rsquo;re probably running too fast.&nbsp;<\/p>\n\n\n\n<p>Slow down and reduce your speed. Safety and proper running form are much more important.<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><noscript><img loading=\"lazy\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/08\/82-683x1024.png\" alt=\"running on a treadmill\" class=\"wp-image-4307\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/08\/82-683x1024.png 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/08\/82-200x300.png 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/08\/82-768x1152.png 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/08\/82.png 1000w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\"><\/noscript><img loading=\"lazy\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/08\/82-683x1024.png.webp\" alt=\"running on a treadmill\" class=\"wp-image-4307 lazyload\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/08\/82-683x1024.png.webp 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/08\/82-200x300.png.webp 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/08\/82-768x1152.png.webp 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/08\/82.png.webp 1000w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\" data-pin-media=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/08\/82.png\" id=\"mv-trellis-img-2\" data-trellis-processed=\"1\"><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\">#3 Don&rsquo;t lean forward<\/h2>\n\n\n\n<p>When you run on a treadmill, your feet are pulled backwards, so it&rsquo;s not necessary to lean forward like you would do when running outdoors.<\/p>\n\n\n\n<p><a href=\"https:\/\/www.runwithcaroline.com\/head-to-toe-running-form-and-technique\/\" data-type=\"post\" data-id=\"5731\">Proper running form<\/a> is still important.<\/p>\n\n\n\n<p>Make sure you keep your body upright. If you find yourself leaning forward, again it&rsquo;s probably because you&rsquo;re going too fast.&nbsp;<\/p>\n\n\n\n<p>Slow down and check your form. Your body should be upright and your shoulders should be above your hips.&nbsp;<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">#4 Don&rsquo;t look down<\/h2>\n\n\n\n<p>I&rsquo;ve learnt this the hard way a few times at the gym. Don&rsquo;t look down because you will undoubtedly lose your balance.<\/p>\n\n\n\n<p>Your running form will also suffer because you&rsquo;re hunched over, staring at the console or your feet, instead of looking forward.<\/p>\n\n\n\n<p>Looking straight ahead is the safest way to run on a treadmill.&nbsp;<\/p>\n\n\n\n<p>Pick a spot in front of you and try and keep your focus on this throughout your run.&nbsp;<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><noscript><img loading=\"lazy\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/08\/83-683x1024.png\" alt=\"running on a treadmill\" class=\"wp-image-4308\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/08\/83-683x1024.png 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/08\/83-200x300.png 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/08\/83-768x1152.png 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/08\/83.png 1000w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\"><\/noscript><img loading=\"lazy\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/08\/83-683x1024.png.webp\" alt=\"running on a treadmill\" class=\"wp-image-4308 lazyload\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/08\/83-683x1024.png.webp 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/08\/83-200x300.png.webp 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/08\/83-768x1152.png.webp 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/08\/83.png.webp 1000w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\" data-pin-media=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2020\/08\/83.png\" id=\"mv-trellis-img-3\" data-trellis-processed=\"1\"><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\">#4 Don&rsquo;t step on or off while the treadmill is moving<\/h2>\n\n\n\n<p>Unsurprisingly, this is one of the biggest causes of injuries on treadmills &ndash; falling or jumping off a fast-moving treadmill.<\/p>\n\n\n\n<p>If you need to get off a treadmill while it is moving, slow the machine down first and lower the incline, then stop off carefully.&nbsp;<\/p>\n\n\n\n<p>Do the same when you get back on.&nbsp;<\/p>\n\n\n\n<p>A good way to prevent frequent breaks on the treadmill is to take everything you need with you on the treadmill, such as your phone, water bottle, towel and headphones.&nbsp;<\/p>\n\n\n\n<p>Just be sure to store them safely on the treadmill to lower the risk of them falling off mid-run or falling onto the treadmill belt itself. <\/p>\n\n\n\n<h2 class=\"wp-block-heading\">#5 Don&rsquo;t make it too steep<\/h2>\n\n\n\n<p>Running on a treadmill takes a bit of time to get used to.&nbsp;<\/p>\n\n\n\n<p>The temptation is to set yourself a high speed and incline from the get go with a view of fitting in an intense workout, but be careful with this.<\/p>\n\n\n\n<p>Don&rsquo;t set the incline too steep. This will place too much stress on your back, hips and ankles.<\/p>\n\n\n\n<p>Equally, don&rsquo;t run on a steep incline for your entire run as this could lead to injuries.&nbsp;<\/p>\n\n\n\n<p>Instead, mix up incline running with flat running. This is a much better and safer way to complete your workout.<\/p>\n\n\n\n<p>If you&rsquo;re looking for some inspiration, check out my post on the best treadmill workouts for runners. <\/p>\n\n\n\n<p>Alternatively, check out my post on the <a href=\"https:\/\/www.runwithcaroline.com\/hill-running-workouts-that-increase-speed-and-power\/\" data-type=\"post\" data-id=\"4161\">best hill running workouts<\/a> which includes a bonus treadmill workout. <\/p>\n","protected":false},"excerpt":{"rendered":"<p>Not every runner is a fan of treadmill running. Despite its reputation, running on a treadmill can actually be really beneficial your training.&nbsp; If you can&rsquo;t always get outside to go for a run, or if you prefer running in a gym for safety reasons, then running on a treadmill is a great alternative. It &hellip;<\/p>\n","protected":false},"author":1,"featured_media":2856,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":"","disable-in-feed":false,"article-schema-type":"","disable-critical-css":false},"categories":[121,53,114],"tags":[70,104,69],"mv":{"thumbnail_id":2856,"thumbnail_uri":"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/12\/Blog-photos-6-300x300.png"},"_links":{"self":[{"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/posts\/2849"}],"collection":[{"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/comments?post=2849"}],"version-history":[{"count":1,"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/posts\/2849\/revisions"}],"predecessor-version":[{"id":8076,"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/posts\/2849\/revisions\/8076"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/media\/2856"}],"wp:attachment":[{"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/media?parent=2849"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/categories?post=2849"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/tags?post=2849"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}