#make your time

Running on a treadmill doesn't have to be a boring, ineffective substitute for the real thing - running outside. Whether it is because of the bad weather or lack of time, you can nonetheless make running on a treadmill count! There are no excuses for missing a run workout! However, you cannot just hop on a treadmill and go! That could easily lead to an injury. It is important to never skip a warm up: start easy, and then build it up. When you're finished, don't just hop off the treadmill and sit down. Give yourself some time to cool down and adjust to the movement off the belt. It is not a good idea to hold onto the rails when exercising on a treadmill. The rails are designed to assist you in getting on and off the treadmill, and to offer support should you lose your footing. When running on a treadmill, your arms should swing just like when you're running outdoors. It's true: running on a treadmill is not the same as running outside. When running on a treadmill, there is no natural wind resistance of forward motion - like when you're running outside. Running on a flat treadmill is similar to running down a slight decline outside; that's why you need to set the incline at one to two percent. It is better to challenge yourself by increasing the incline rather than increasing the speed at which you're running. However, do not run at an incline of more than two percent for the entire duration of your workout. That is an equivalent to running up the hill the whole time and could easily lead to a running injury! While exercising on a treadmill, make sure you're not too close to the front of the machine, and that you are looking straight ahead - and not at your feet. Don't fix your eyes on the console: concentrating on how much you have left kills your running form, and the position could lead to stiffness or pain. If you're watching TV while running on a treadmill, make sure that it is positioned at your eye level. Wear good running shoes, just like you would when running outdoors. Experts agree that the most effective running routines consist of periods of hard running and recovery; this practice is known as interval training. Long, slow runs are not only boring, but a waste of time.

Treadmills: which one is the best for you depends on whether you're going to use it for running, jogging, or walking.

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