One of the most popular fitness equipment today is the treadmill. In fact, this will allow you to exercise from the comfort. In case you didn’t know, using a treadmill can offer you a lot of health benefits. Exercising on a regular basis is one great way to keep your body in good shape. Not only that, but it will reduce the levels of diseases. In the body, the heart is the most crucial part and in order to stay in shape, it needs exercise.

Treadmills, on the other hand, are considered the best fitness equipment for those who are just starting out with their fitness journey. According to experts, a person needs to exercise at least five times a week, and it should last for 20 minutes to one hour. Fortunately, this can be easily achieved with the help of a treadmill. Read here: Top 10 Best Treadmills Under $1000

While using this fitness equipment can offer a lot of benefits, when utilized incorrectly, a treadmill can actually make a big difference not only to your overall health but to fitness level and the body composition objectives that you have. Moreover, you are making mistakes while you are on the treadmill. Not familiar with these mistakes? If yes, then keep on reading.

Listed below are the mistakes that you are probably making on the treadmill without you knowing. Without further ado, let’s get started.

The 15 Treadmill Mistakes You Might Be Making

You Lift Your Neck to Watch Your Feet or TV

A lot of people are actually doing this treadmill mistake. Keep in mind that anything that will shrug off your posture, whether you are leaning on the right side to watch a TV or bending over to watch your feet will never be a good idea.

If you do this, your neck will be dropped forward or pulled to the right and a part of the musculature is being strained while the other one is becoming tightened. It is worth mentioning that the longer you stay in this position, the likelihood of you suffering from an injury is higher. What’s more, you are more likely to counterpoise your balance. On the other hand, slumping over will restrict your oxygen intake as well.

So, if you are used to watching TV while you are on the treadmill make sure to stop that habit of yours now, or else, you will end up putting yourself in danger. To prevent this from happening, you can invest in a treadmill that has a little screen where you can divert your attention. Or place the treadmill in an area that has minimal distraction.

Lessening your stride

Running close to the top of your treadmill deck for fear that you may possibly fall is natural. But the moment you do that, you are lessening your stride considerably. In addition to that, it will make your form inefficient. Now that you know the consequence of this treadmill mistake, make sure to keep an eye on your stride the next time you use your equipment.

Doing the same routine

Another big mistake you are making on the treadmill is doing the same old routine. If you repeating workouts or exercises over and over again, your body stops to respond to the movements.

So, to keep your body guessing, we highly recommend that you change your routine every other day. Better yet, alternate your routines all throughout the week. If possible, try alternating between speed intervals and incline.

Ignoring warm-up

One of the biggest mistakes that most people make on their treadmills is that they’re going too fast too soon. And honesty, it is not a good idea. Instead of doing this, you should begin by walking and then increase to a jog gradually for the first 5 to 10 minutes. And after the initial mile, you can get going if your workout will call for it. Doing so will not only allow you to burn your calories but it is also safe for your body.

You’re not using the entire belt

It is actually normal that you jog right up against the rail. Admit it or not, when the belt of the treadmill is moving you do not want to fly off the end. However, running so near to the treadmill’s front may restrict your arms and legs from running with its free-range and natural motion. That is why it is best that you use the entire length most especially in sprints when your pace will open up.

Holding on the bars

A lot of people hold on the bars in order to go in a more rapid stride. If you are also doing the same thing, keep in mind that holding on bars will take you away from your exercise for the reason that they are supporting your core and upper body.

In the actual fact, running is a whole-body workout that will work your topmost body by monitoring the swinging movements of your arm as well as your core supports with impacts and sustaining balance.

Keep in mind that holding the rails will make your exercise much easier. But you shouldn’t do this because it is a form of cheating. Nevertheless, if you are not yet comfortable letting go of the bars, we highly suggest to lower the incline or slow down your speed until you’re at a stride or incline you’re comfortable with and can run without holding on the bars.

Jumping to the sides

By stepping forward, you are requiring your body to respond to braking forces. When you are running outside, you would decelerate more progressively. Most of the time, jumping off the sides happens since it only requires less work and is easier.

But keep in mind that doing such a movement is not safe. Misplacing your foot may lead to nasty falls, turned knees, and twisted ankles.

You are overdoing it

Minor pains and aches that get worse after working out, too much muscle soreness, and raised resting heart rate are obvious signs you are training. If you notice that you are experiencing any of these warning signs make sure to stop your present treadmill workout. If possible, get enough rest and re-assess your exercise programs. Read Here: Top 10 Best Treadmills Under $1000

It is worth mentioning that a high-intensity exercise should only be done twice or thrice a week. On the other hand, for over-all fitness, a moderate exercise of between 3 and 5 times every week works for the vast majority of people.

Using the wrong pair of shoes

When you are choosing a pair of shoes that you can use on the treadmill, you need to consider the functionality before the overall style. With that in mind, look for a pair that has additional padding in the soles in order to protect your foot bones and heels from the highest impact of every footstrike.

However, bear in mind that you should only use the shoes for running and walking. Also, make sure not to wear during your cardio and dance classes as shoes with high soles may increase the risk of turning over your ankle.

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Overlooking the incline

Another treadmill mistake that you are making is overlooking the incline. In fact, even the slightest incline will significantly burn more calories compared to just jogging on flat treadmills

When you are utilizing an incline treadmill, you are challenging the muscles of your back leg like the hamstrings and glutes and quads in front. With that, you will able to accomplish more. But aside from that, it may also stimulate running hills. Thus, if you are training for outdoor running, we highly recommend that you incorporate an incline into your treadmill runs. 

Tramping your feet

You really need to stop yourself from doing this treadmill mistake since it is not good for your legs and feet. Take note, step is a much more considerable impact. So instead of tramping or stomping your feet, make sure to land using fore or mid-foot strike. Doing so will help in reducing the impact. That is why it is very important that you learn more about your own foot strike patterns because not all people are the same.

You are resting too much between sets

Though it is very important that you take breaks when you are using a treadmill, however, you need to make sure that you should not allow your body to cool down for a long period of time. So if you want to achieve your fitness goals, you need to limit your breaks to half a minute or less. It means, no social media browsing, no online shopping, texting, or even emailing.

Performing the same run and speed on repeat

A steady and long-run has its own place in every exercise or workout. However, when you do it on the treadmill it would be really boring. If you want to take advantage of your treadmill, long and steady runs are not the most effective way.

According to professionals, you will need to have solid energies for improving endurance and strength. So, try not to perform the same run and speed over and over again.

Arms are all over the place

Another treadmill mistake that you might be making is swinging your arms by crossing them in front of flying them out to the sides as you walk. Truth be told, it is not efficient. When you do this, you are burning energy with the arms and you will not be able to work out for a long period of time.

So, if possible, keep both of your arms by your sides ’til you get to high speeds. As soon as you accomplish a jog, keep your arms equivalent to one another as well as at ninety-degrees that aids with the turning of your torso.

Not learning the features of your treadmill

There are actually two important things that you need to know about the mill you’re going to use. First, how to switch it on and second, how to switch it off. But aside from that, you should also familiarize the features of your treadmill or else you will not be able to make the most out of it which is a huge mistake.

Nevertheless, here are some of the common features found on most treadmills.

  • Speed Adjustment

During your workout, make sure you know how to set the speed as well as decrease or increase it. Usually, you will want to begin at an easy space to warm for about three to five minutes. After that, you can start increasing your preferred workout pace. Then finish your treadmill workout with a cooldown of three to five minutes at an easy stride as well.

  • Incline

If you can remember, we have already mentioned the term incline a while ago. The vast majority of treadmills on the market come with an incline feature. Keep in mind that incorporating will offer you more cardio workout which may result in increased heart rate.

To find how to adjust the incline of your mill and obtain the most out of the incline workouts check the manufacturer’s instructions.

  • Pulse monitor or heart rate monitor

Several treadmills come with a clip or a grip pulse monitor. This feature can offer you feedback regarding your heart rate. But if you don’t connect it right you will surely see weird outcomes, thus make sure to attach it properly. Fortunately, there is a heart rate monitor that can offer you more accurate results.


Treadmills, without a doubt, are great for walking and running most especially when the weather outside is not good. Not only that, but they are also easy to use. In fact, all you need to do is press a few buttons and you are good to go.

While using this piece of equipment is easy, some people and even you, maybe making mistakes that can hinder progress and worse lead to serious injury. We hope that with this article, you are well-informed about these mistakes. So, the next time you are going to use your treadmill make sure that you don’t make the same mistakes again.

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