Compared with road running, when running on a treadmill, the impact force on each joint of the leg is relatively small. And, when the weather or safety conditions do not allow, running on a treadmill has become the preferred exercise method for many people. The treadmill seems to be able to start running at the touch of a button, which is very easy and has no operability at all.
Tips for starting a run
- Warm-up exercise is indispensable
The human body is like a car. If the engine is not warmed up before starting, it is easy to cause damage to the engine. Lack of sufficient warm-up exercise will also cause damage to the body. If you do not do preparatory activities, it is easy to cause muscle strains, joint sprains and other sports injuries. Moreover, the heart will not be able to adapt to the high-intensity exercise at once, and there will be physical discomfort such as palpitation and dizziness.
In order to avoid unnecessary injuries to the body, before running on the treadmill, you must first have enough warm-up before running, and fully activate the wrist, ankle, waist, neck, etc. The way to warm up is simply to properly stretch the ligaments, move the joints, and let your muscles adapt and your heart and lungs adapt.
- Double check the treadmill
Before using the treadmill, check whether the treadmill is stable and the table top is dry. Stand with your feet on the pedals on either side of the treadmill and clip the emergency brake pads to your clothing before you start exercising. When everything is ready and the treadmill starts to spin, place your feet on the treadmill surface again.
Precautions while running
- Remember the rhythm
Don’t run fast all of a sudden and slow all of a sudden, it’s better to have a certain rhythm. Not only should the footsteps have a rhythm, but the breathing should also have a rhythm.
- Pay attention to your breathing
You can roll up your tongue, which can prevent the intrusion of cold air from the outside world, and can achieve the effect of keeping warm and health care, so when running, you might as well roll up your tongue and start running.
- Don’t look down at the video
Many treadmills are now equipped with displays that provide more information and even video playback. Of course, there are also many runners who like to hold a mobile phone or tablet and put it in front of the treadmill to watch while running. So is it okay to watch videos while running?
- Do not jump off when the machine is running
The biggest cause of injury from running on a treadmill is that many beginners jump off the treadmill when it is running at high speed. The correct way to do this is to reduce the running speed of the machine and reduce the incline of the treadmill before getting off the treadmill. Therefore, it is very important to bring a treadmill safety clip to effectively prevent this type of situation from happening. So, fellow runners, don’t ignore this small gesture.
Precautions after running
- Do not squat
Not only running, but also those sports with a relatively large amount of exercise are not suitable for squatting and resting. This will affect the blood circulation, hinder the return of blood in the lower extremities, and deepen the fatigue of the body. The correct way is to do more sorting, relaxation such as walking slowly, relaxing legs and so on.
- Do not drink cold drinks
After exercising, the human digestive system is actually in a state of inhibition. Although exercise will cause the human body to lose a lot of heat energy, it is deplorable that energy needs to be replenished urgently, but this can easily cause vomiting, diarrhea, and easily induce gastrointestinal diseases, especially exercise. Afterwards, drink plenty of cold drinks.
- It is not advisable to take a cold bath
During exercise, the capillaries on the surface of the body are in a state of expansion, and a large amount of heat in the body is dissipated and sweating profusely. If you encounter cold water after exercise, it will cause the capillaries to contract suddenly, which will easily reduce the resistance and cause diseases.
