Treadmill Mistakes

How can you screw up walking? You've walked all your life, but not on a home treadmill. Get the most out of your workout by avoiding these common treadmill mistakes. Hands Off! Those nice shiny hand rails are irresistible. Resist them anyway. Your arms can carry 30% of the load before you even notice it, and that dilutes your workout, not to mention the tight neck and stiff shoulders, and a trip to the chiropractor. If you hold the exercise machine you're not jogging, you're dragging. Use the rails to get on, then it's hands off. So why are they there? Experts say it's to reduce company liability, mostly. So let go, if only to taunt a lawyer. The second you release your grip, you'll feel a bigger load on your legs. It's mostly a posture thing, and you'll like the feel of it. Leaning on your hands cheats your back out of its workout, and you lose those back-building benefits. Let go, keep your elbows close, and stand tall. Instantly you'll feel the advantages. Hanging on to the sidebars or the front also allows the frame to drag you along. If you're going to do that, you might as well stand on a wagon and coast your way to a wasted workout. Let's pile on: when holding the rails, you don't get the balance practice, something your body craves. When free-running, core body muscles kick in to hold you upright, and they thrive on instincts. None of that works unless you let go of the training wheels.

Tips to Give Grips the Slip
If you feel you can't let go, your settings are too high. Lower them until you feel comfortable.

If you're worried about looking silly going so slow, trust us: gym rats don't notice your speed, but they will spot your amateur form. Everyone starts somewhere, and the old hands remember being a beginner too.

Get your eyes up. Focus on something stationary, like the cutie on the Image treadmill in front of you. Looking at your feet or the exercise machine itself makes some people feel less balanced. Eyes-up will fix that, and soon your instincts will take over and you can look at whatever entertains you, like the guy next to you clinging to his handrails.

Be a Swinger
OK, so now your arms are free. Put them to use. A good swing adds balance and includes your upper body in the workout. Your chest, shoulders, and lungs respond happily. It's your natural way of walking, so add it to your folding treadmill style while keeping your hands off the rails.

Spacing Off
Many people lose intensity while watching TV or reading magazines. If your treadmill doesn't force your pace and you find yourself lagging, ditch the distractions and focus on your workout.

Another common mistake is to get in a rut. Your workout results will skyrocket if you shake things up occasionally, thanks to the body's way of dealing with surprises. See our workout routines for ideas.

It Does That?
Learn your exercise machine. Inclines, pre-programmed workouts, and computer feedback all help you get the most of your workout minutes. It's more than worth the effort, and heck, you paid for it already.

Hey! Don't use the handrails.

Step to It
Long strides are harder on knees, ankles, and hips. The power is in your back foot; concentrate on that to help you get a good strong feel without overextending.

Walking on Eggshells
Seriously, try to imagine it. Some people are stompers, and that wears out shoes - and feet. Imagine you have to be light-footed, and you will be. It feels great.

Easy, Tex
If you catch yourself in long strides, hunching over, toppling, or otherwise being out of control (do we even need to mention those handrails?), you're going too fast. Ease up a bit and fix your form. A slower workout done right gets more results.

The opposite problem is not challenging yourself enough. Don't settle for a walk in the park. Work your way up until uttering a complete sentence requires a little effort. That's about 70% of your maximum heart rate, different for each person, but the best place for burning calories and getting results. Isn't that why you're on this thing in the first place?