The treadmill at your local gym allows you to run without having to deal with poor weather and uneven, possibly dangerous terrain. If you recently started using this popular piece of exercise equipment, the right approach can help you get the most out of each workout and avoid injuries. Use the following guide to enjoy a safe, effective workout every time. 

Do: 

Stretch first. 

Running with tight, tense muscles can lead to strain or discomfort. Luckily, stretching before a treadmill workout reduces the risk of injuries because your muscles are warm and loose. Lunges, hip circles, foot circles, and glute kicks are among the exercises that get your body ready. Stretch for 5 to 10 minutes before starting, then continue warming up on the treadmill via a 5-minute slow jog or walk. You’ll also want to cool down post-workout with slow walking/jogging to prevent cramps from lactic acid buildup. 

Add a slight incline when you're ready.

Over time, your body may become used to your standard workout, which can lead to an exercise plateau and diminishing results. Once running flat on the treadmill becomes easy, consider adding a 1% to 2% incline to challenge yourself. You can also try increasing the speed, which will further challenge your strength and endurance to help you get the most out of time on the treadmill. 

Don’t: 

Rely on the rails.

Treadmill rails are there to help users get on and off the gym equipment safely. However, they are not meant for use while running because you won’t work as hard or burn as many calories. Using the rails also forces you to lean forward, which strains your neck and back. Leaning over excessively can additionally affect your balance and increase the risk of falls. To protect yourself and challenge your body, keep your hands off the rails once you've gotten on the equipment safely.

Look down. 

Watching your feet or the moving belt can make you feel dizzy and more likely to lose your balance. To avoid these issues, it's best to look straight ahead and maintain the correct posture, which prevents back and neck strain. If you feel dizzy for any reason, stop the machine and take a few sips of water. Focus on breathing in through your nose and out through your mouth, as well, to help restore your normal breathing pattern. 

Enjoy running on the treadmills at Anytime Fitness, the premier gym in Chesterfield, MO. The health club offers a variety of amenities that make working out even more fun, including personal training services, HDTVs, and private showers. Call (314) 485-8986 to schedule a free fitness consultation, or visit the website for membership information.