The right way to run on a treadmill

The correct way to run on a treadmill: A friend asked me a few days ago to run badly in the sports exam. I am now at home and would like to take this opportunity to practice running. I would like to ask what speed training to use on a treadmill. How can I practice 800? If meters and 1000 meters run well, isn't the effect of running on a treadmill worse? So Xiao Bian summed up how to run correctly on a treadmill in order to achieve the best results and share it with everyone.

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First, warm up before running on a treadmill

Warm-up exercises should be done before the treadmill, otherwise it is very easy to cause strain on the thigh and calf muscles. Leg compressions, squats, stretching muscles, flexion and extension joints can increase muscle temperature and make muscles more supple. After starting the treadmill, start with a "dynamic" warm-up such as walking or jogging. Gradually increase the amount of exercise. The process usually takes 10 to 15 minutes. In addition, the speed should be gradually reduced when the treadmill is down, so as to avoid vertigo and fall.

Second, speed should not be set too fast

Use treadmills first to understand their own limits of motion. If you can't keep up with your strength and set the speed quickly, it's easy to fall.

Third, the amount of exercise should be appropriate

The time and intensity of exercise on a treadmill depends on the purpose of the exercise. If the purpose is to lose weight, exercise time should not be too short and not too long, 40 minutes is appropriate, otherwise it is easy to overstretch.

Fourth, be sure to abdomen chest, tighten the lower back muscles

Also need to be reminded is that running is aerobic exercise, the body will participate in it, if you hold the chest with your back when running, or have been holding the handle, not only will not achieve the effect of exercise, but also increase the pressure on the lumbar spine, a long time Will cause lumbar muscle strain. Therefore, when exercising on a treadmill, be sure to abdomen and chest, tighten the lower back muscles.

Fifth, to concentrate on using the treadmill

Watching television and other distractions while running. Many newspaper lovers like to watch TV while running. This can cause distractions. Inadvertently, they will be injured, especially those who are not familiar with treadmill operation and exercise intensity. If you feel boring, you can listen to some relaxing music while running. Studies have shown that fast-paced music can effectively improve the sports effect and increase the fun of sports.

Friends who need to start a treadmill can refer to the following article: