9 indoor running issues to watch out for in winter

Estimated reading time: 6 minutes

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The weather is getting colder, and the smog is back again. Running outdoors is becoming increasingly difficult, so many people choose to run on indoor treadmills.

Using a treadmill seems as simple as pressing the start button and running, with no special operations required.Walking or running on a treadmill appears to be quite safe, and in most cases, it is. However,treadmills are motor-driven and not self-controlled, and improper usecan lead to accidents, causing bruises, sprains, fractures, concussions, and sometimes even death.

The following tips can help you exercise more safely on a treadmill.

1Check the treadmill before running

Before using the treadmill, check if it is stable and if the surface is clean. Run the treadmill empty for a while to see if it operates smoothly and stably. Also,wear appropriate clothing for running. Avoid wearing sandals, slippers, or running barefoot on the treadmill.

2. Warm up before using the treadmill

Many runners like to start running without any warm-up activities, thinking that running itself is a warm-up. This is a misconception. You should do some simple warm-up exercises before getting on the treadmill, such as leg stretches, squats, and wrist and ankle rotations. These simple warm-ups make your muscles more flexible and your joints less fragile. Without warming up, you risk straining your thighs or calves.

3. Listen to your body while running

Many runners like to set a high speed right from the start, which is a mistake. You should gradually increase the speed and incline of the treadmill to help your body naturally adjust to running, preventing it from being overwhelmed at the beginning. When getting off the treadmill, you should also gradually slow down to avoid dizziness from stopping abruptly.If you experience chest pain, shortness of breath, or dizziness while running, stop exercising immediately. Do not push yourself to the point of causing problems.

4. Exercise time and intensity should be appropriate

The duration of your treadmill workout should be appropriate. Everyone knows their own limits best, so pay attention to your physical condition and do not overexert yourself. Otherwise, you might end up tripping over your own feet.

5. Avoid dangerous actions

Do not look around while running on the treadmill, and do not imitate online influencers who run backward or perform dance moves on the treadmill. Your goal is to become stronger and healthier, not to become an internet celebrity. Remember, their success often comes after many falls and injuries.

Familiarize yourself with the treadmill's safety emergency mechanism. If you trip or lose balance, the sensor clipped to your clothing will detach from the machine, shutting it down.

6. Stay focused

While running on the treadmill, keep your eyes forward. Looking down can make you feel tired by constantly checking the time, and looking at your feet can disrupt your steps. Only by looking ahead can you run more steadily. Additionally, many runnerslike to watch TV or do other activities while on the treadmill, which can be too distracting and increase the risk of falling. Start exercising at a slower speed and find your rhythm before listening to low-volume music.

7. Maintain proper posture

Maintain good posture, which means keeping your shoulders back and your head facing forward, not looking down at the floor. Relax your hands and let your arms swing naturally. Keep your stride the same as when running outside. Do not let your steps become short and bouncy. Also,when starting a running plan, gradually increase your workout time. You can increase the intensity by raising the speed or the incline of the treadmill, but do not do both simultaneously.

8. Hydrate regularly

While exercising on the treadmill, it's best to hydrate every 15 minutes, but not too much. Since there is less airflow indoors, you lose more water on the treadmill than when running outdoors. Keep water within easy reach so you can hydrate anytime during your run. Drinking some sports drinks before or after running can also enhance your performance.

9. Slow down gradually when finishing

It is not advisable to get off the treadmill immediately after running. During running, most of your blood is concentrated in your lower limbs, and the rhythmic contraction of your muscles helps push the blood back to your heart. If you stop abruptly, this pumping action ceases suddenly, making it difficult for the blood to return to your heart. Therefore, always slow down gradually when finishing your run.

【Interactive Topic】

Winter is here. Will you still exercise outdoors?