How To Get The Best Out Of Treadmill Running

Anyone who know me very well from the gym that I used , will tell that I love my treadmill running in fact I have runner several 10km race with personal best of 45.1 minutes, and all my training for this is done indoors. I find treadmill to be a great tool to used when training. with about the "Dread mill" reputation aside, there are lots of benefits to running on a treadmill. It's a great alternative for runners when unfavourable weather or safety issues make it impossible to run outside. Make the most of the 'mill with these tips for an effective, enjoyable, and safe treadmill run.
Warm Up
It's tempting to just jump on the treadmill and start your workout. But just like with outdoor running, it's important that you warm up before getting into the more challenging part of your run. A warm-up raises your heart rate, sends oxygen to your muscles, and raises their temperature so they'll be more efficient.1 Start with a 5-minute walk or easy jog on the treadmill before you pick up the pace or increase the incline.
Know Your Treadmill
To maximize your workout, learn the different functions of the machine you're using. If you are using a treadmill at the gym, ask a trainer to walk you through its functions before you hop on, since it's not always obvious at first glance. Many treadmills have:

• A heart rate monitor to help you gauge the intensity of your workout (although a wearable monitor will be more accurate and won't require you to hold the handrails).
• A calorie burn calculator that shows you what you're getting from your run—but remember, these readouts aren't very accurate, since they don't factor in your age, weight, sex, and so on. Still, if you do the same workout regularly and the "calories burned" number goes up, that means you're getting more fit.
• Pre-set workouts or intervals to help you vary your run. These can be handy because they allow you to just set and forget (no making adjustments and pressing buttons while you're moving).
• Speed display showing how fast you're going. This is usually in miles per hour. If you prefer a minutes-per-mile measurement, check this chart.

 
Use a Slight Incline
Set the treadmill incline between 1 percent and 2 percent. Since there's no wind resistance indoors, a gentle uphill better simulates outdoor running. Of course, if you're just getting started with running, it's okay to set your treadmill's incline to zero until you build up your fitness and increase your comfort level on the treadmill.
But once you are comfortable, don't slack off. Keeping the incline at zero is like running on a slight downhill: Too easy! If you're reading an entire magazine as you barely break a sweat on the treadmill, you're probably not working hard enough. While it's not good to do every run or your entire run at a hard pace (easy days are important), you should sometimes try to push yourself.
Try increasing your speed or incline so that you feel challenged, for at least part of your workout. Interval training, where you run hard for a period and then rest for another interval (alternating between the two) is a good way to push the pace without pushing it for the entire run. You can do interval training once or twice a week (never two days in a row).
Don't Hold on to the Handrail or Console
Some people assume that they need to hold onto the handrails when walking or running on a treadmill. But the handrails are only there to help you safely get on and off the treadmill.
There are a couple of problems with holding on to the rails. First, it forces you to hunch over, an inefficient running form that can lead to neck, shoulder, and back pain. Keep your posture straight and erect. Your head should be up, your back straight, and shoulders level.
Don't Lean Forward
Make sure to keep your body upright. It's not necessary to lean forward because the treadmill pulls your feet backward. If you lean forward too much, you may end up with neck and back pain, or you could lose your balance.
It may help to check your posture (settling your shoulders above your hips; pulling in your abs) before you get on the treadmill, during your warm-up, and periodically throughout your run.
Don't Look Down
It's hard not to frequently look at the console to see how much time or distance you have left, but if you're looking down, your running form will suffer. Don’t stare at your feet, either. You're likely to run hunched over, which could lead to back and neck pain.
Don't Step on or Off While the Treadmill Is Moving
One of the biggest causes of injuries on treadmills is jumping or falling off a fast-moving treadmill.5 If you need to run to the bathroom, grab a towel, or get some water, slow the machine down to a very reduced pace and lower the incline. Then step off carefully. Do the same when you get back on; don't try to pick up right where you left off at a fast pace or high incline.
Better yet, try to make sure you have everything you need—towel, water, headphones, etc.—before you start your run, so you won't be tempted to hop off.
Listen to Music
Although using headphones while running outside is not safe, listening to music on the treadmill can be a great way to combat boredom and run longer. Choose motivating songs and create a playlist for your workout—it will help prevent you from continually checking the clock to see how much more you must go.
If you choose to watch TV or movies on a screen, be sure to be alert to your form, especially your neck and head. Don't crane your neck up to see a screen, and don't bend over or lean forward to get a good view either. If the screen on the treadmill you use doesn't work for your size or posture, skip the videos and stick with music or podcasts.
Don't Forget to Hydrate
You can lose even more water running on a treadmill than you would if you were running outside since there's little air resistance to help to keep you cool. Keep a bottle of water within easy reach, and drink at least 4 to 6 ounces for every 20 minutes you are running on the treadmill.
Cool Down
If you've ever felt a little dizzy, or like you're still moving, after taking that first step off the treadmill, it's most likely because you didn't cool down at the end of your run. You may feel like jumping off the treadmill as soon as the timer hits your goal. But stopping suddenly can cause light-headedness because your heart rate and blood pressure drop rapidly. Winding down slowly allows them to fall gradually

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