Using the Equipment
Proper fitting shoes should be worn while using the treadmill because the shoes can absorb the negative damages caused by the movement.
Start by Straddling the Deck When beginning a workout, it is important for the runner to straddle the deck and not start the machine with their feet on the belt. Even if a user is planning to sprint, they should always start slowly and increase their speed gradually.
Keep your eyes straight above the monitor. Looking down (or off to the side) can cause you to lose your balance and fall.
Its fine for a walker to use the handrails while they are getting used to a machine’s movement, but using the handrails for an extended period of time can put extra strain shoulders and elbows. It is also a sign that the speed or incline is set too high and should be adjusted to a more comfortable level. Using handrails can also throw off an exerciser’s balance and make them more prone to leg and foot injuries. Holding onto the rails also decreases the number of calories burned because the core muscles are not engaged as they should be. Freely moving your arms is a more natural movement that also burns calories.
Abstain from stepping off a running treadmill. When a treadmill user leaves the treadmill, it must be paused or stopped. A moving treadmill is a danger to anyone in the area and should be shut off completely before the stepping off the machine. Everyone who uses a treadmill should know where the emergency shut off button is.
Know your own limits when exercising and take care to not push your body hard enough to cause injury. In case of treadmill, Keeping track of your heart rate while exercising is a good idea. Everyone should know their target heart rate and try not to exceed 80% of that rate. The body burns fat efficiently when working at 50% to 70% of the target heart rate and serious health issues such as heart attack and stroke are likely to occur at 90% or more of the target heart rate.
Don’t set the incline too steep (more than 7%) — this may lead to Achilles tendon or calf injuries. Also, don’t run at an incline of more than 2% for your entire run.
Lean only slightly into the treadmill when it is inclined. Keep your torso over your hips. Do not lean backward, as that will unbalance you.
Don’t forget your cool down. After completing your workout don’t stop treadmill suddenly. Just walk slowly for a few time then your heart rate controlled by yourself and feel better. Spend 5 minutes doing a slow jog or walk at the end of your run and allow your heart rate to go below 100 bpm before you get off. If you stop suddenly you just fall in a danger.