Are You Making These 5 Common Mistakes On The Treadmill?

The treadmill is a quick and effective way to add some cardio to your weekly fitness routine, especially during the cooler months when going outdoors is not so tempting. However, believe it or not, the treadmill is also one of the most hazardous pieces of equipment at the gym. Here are the top 5 mistakes you could be making that are placing you at greater risk of injury.

1. Landing on your heels. Proper running form is as important on the treadmill as it is when you hit the pavement. Make sure you are hitting the treadmill with the middle of your foot and not with your heel first to avoid injury. Landing on your heels places unnecessary stress on your knees and increases the likelihood of shin splints.

2. Setting the incline too steep: While running on an incline will provide a great workout, if you don’t diversify your running routine you will be focusing on the same muscle groups each time. This will not only place a strain on those muscle groups but it will also limit the effectiveness of your workout. Instead, change up your settings during your run to maximise the calories burnt and to keep all your muscles moving. 

3. Multitasking and losing focus: While it may be tempting to position your head and neck in view of the closest television, this may lead to permanent injury. Neck strains are one of the most common injuries to occur on the treadmill. Given their practicality, they are the piece of equipment we are most likely to try and multitask on. However, all focus should remain on the job at hand.

4. Holding on too tight: One would not consider holding the handles a problem right? Well if weight loss and increased cardio are the end game, then you are seriously cheating yourself out of 20 - 25% more calories being burnt. Instead of holding on for dear life, slow down your pace and engage your whole body  during your run.

5. Watch your stride. If you are fresh on the treadmill bandwagon, then you may be tempted to run closer to the bar. However this encourages shorter strides, which are more likely to lead to injury. Relax and focus on your form, keeping distance between yourself and the bar.