Correct running posture and precautions for using a commercial treadmill
Now that the smog is so serious, more and more people don’t like running outdoors, and instead, choose to use treadmills to exercise. However, many people have various discomforts in the lumbar spine, knees, ankles, and other parts and joints after exercising on the treadmill, which is caused by people ignoring the correct posture of using the treadmill. So, what is the correct running posture for a treadmill?
Tools/Materials
• Commercial treadmills
•Fitness Equipment
Method/step
1
Straighten your back and keep your upper body in line
Some people are accustomed to holding their chest and back arched when running, and the body’s center of gravity leans forward, which will increase the pressure on the lumbar spine, which will cause lumbar spine strain over time. Keep your head, neck, and back in a straight line, keep your eyes straight ahead, don’t lower your head, and don’t glance back and forth, which determines your running efficiency.
In addition, the shock and fall of the foot when running and landing has an impact force that is almost 5 times that of the body weight. The forward tilt of the center of gravity will bring greater impact force to the joints of the legs and feet, which will cause discomfort over time. Therefore, when exercising on the treadmill, you must keep your stomach and chest tight, and tighten your lower back muscles.
2
Relax your shoulders, swing your arms back and forth, not left and right
Although running is a movement of the lower body, the movement of the arms is not optional. The back-and-forth swinging of the arms can give you the motivation to move forward. Incorrect arm swing will also cause physical discomfort. The best posture is to relax the shoulders, sag naturally, bend the arms slightly, make a fist with both hands, and not swing the arms from left to right. This will cause the center of gravity to swing left and right, which will have an adverse effect on the knee joint. Swing your arms back and forth when exercising on the treadmill. When you are tired from running, be careful not to shrug your shoulders, you can shake your shoulders and relax.
3
The landing posture of the feet should be correct, and the soles of the feet should not land directly on the ground
Some people make a particularly loud noise when running on a treadmill, which is likely to land directly on the soles of their feet. The direct landing of the sole of the foot will have a great impact without buffering, and the reaction force of the ground facing the human body will be transmitted to the spine and brain through the bones, which is why some people feel uncomfortable on the head after exercising on the treadmill.
We should land on the heels and mid-foot, then roll the soles of the feet forward quickly, and then push the forefoot off the ground. When the footfalls, the sound should not be too loud and be light and flexible.
4
Don’t look back while running
When using a commercial treadmill to exercise, it is very unsafe to look back. It is easy to lose your balance and cause a fall. When family and friends call you, don’t look back in a hurry. You should stop the treadmill first. In the gym, I see a lot of people who are in bad shape because they turn back.
5
Don’t answer the phone while running
Nowadays, mobile phones are basically carried with you, but when exercising on the treadmill, it is better to pack lightly. Even if the mobile phone is on your body, don’t answer the call right away, because when you are talking on the phone, your Attention will be distracted, which is also very unsafe.
6
Do not use handrails too much
The handrails of the treadmill are originally designed for safety and body balance, but they are not crutches when running. Excessive use of the handrails will often cause arched back and shoulders, which will keep you away from the correct running posture, which is also very good for your health. not good.
Written by: JOYEN
The Exporter and Manufacturer of Fitness Equipment since 2003
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