HOW SHOULD A BEGINNER START RUNNING ON A TREADMILL?

TIPS FOR BEGINNERS WHEN USING TREADMILL 

Cardio is one of the most important sports that lead to the strengthening of the heart muscle, greatly improving blood circulation, improving metabolism by improving metabolic processes, improving the work of the hormonal glands significantly, alleviating any symptom that may lead to depression in the individual; also reducing the feeling of fatigue.

Running on a treadmill has many benefits for your health whether you are training in the gym or at home, this equipment is very effective in keeping you fit no matter the weather.

To start running or walking on a treadmill, there are easy steps to be taken into account for beginners

1-the warming up:

The warm-up process is necessary for any sport, so when ascending on the treadmill, you must start at a slow and steady pace, but it should be faster than your normal walk, and this is for two or three minutes.

2- Increase the speed of the treadmill:

Once you warm up, you can slowly increase your speed until you reach a speed that suits your physical abilities.

3- Adjust the incline:

After you get used to it and feel comfortable, you can tilt the treadmill between 1 and 2 percent; this is to increase the muscles resistance

and find similar conditions for an outdoor sprint, because when you run on the treadmill in a horizontal position, you are running on a flat surface without resisting the wind.

4- Relax your posture:

Your body posture is very important while running on the treadmill, so you should pay attention to the following things:

*To stand straight.

* Your gaze horizontally, not towards the console screen.

* Don't put yourself too close to the front of the machine (you won't be able to raise your knees properly), also not too far toward the back (this results in very short steps).

* Do not use speed beyond your physical capabilities and make you lose control of your body movements.

* Breathe correctly, inhale through the nose, and exhale through the mouth.

5- hydrate:

Last but not least, remember to drink enough water before you start running! Water is very important to help you focus and prevent cramps.

Sources: (1).