Health and Me

Tanya Dutt

You Can Burn More Calories While Running Only If Avoid These Treadmill Mistakes

Each time I get on the treadmill, I feel confident—until the questions creep in. Am I standing up properly? Am I supposed to be engaging my arms more? I try to concentrate, but then catch myself wrapping my arms around the front of the machine or looking down at my feet. Running outdoors comes so naturally, but the treadmill? It has me doubting myself constantly. I catch myself relaxing, releasing the handrails, and keeping my eyes forward. Honestly, though, each session seems like a battle of mini size between what I think I'm doing correctly and what I am possibly doing wrong!

Treadmill exercise is a standard of indoor cardiovascular exercise, providing a simple means of staying active in any weather. Unfortunately, most individuals inadvertently create negative habits when exercising on the treadmill, negating the full potential of their workouts and even putting them at increased risk of injury. Both casual walkers and experienced runners alike can reap the benefits of avoiding these typical treadmill errors by maximizing performance, burning calories, and ensuring they have correct posture.

Handrails are intended as a source of support, but using them excessively undermines your form and the intensity of your workout. Gripping the rails changes your body weight to an unnatural position, compresses your stride, and makes it less effective. It also eliminates the natural arm movement involved in a great cardio session.

Release the handrails and walk or run at a pace where you're able to balance without holding on. If you have a medical condition where support is needed, work with a physical therapist to keep proper posture when using the handrails.

Merely jumping onto the treadmill and hitting "start" is not an effective form of exercise. Without organization, you may not be challenging yourself enough, and you will only get mediocre results. Lack of diversity can make workouts seem stagnant and uninvigorating too.

Schedule your treadmill workouts with a purpose. Alternate among intervals, hill repeats, or speed changes to tax the varying muscle groups and increase endurance. For example, walk and then sprint for two minutes, alternating back and forth to maintain high heart rates and excitement in your workout.

<h2>3. Looking Down Rather than Ahead</h2>

It’s common to see treadmill users staring down at their feet or fixating on the control panel. Unfortunately, this habit can strain your neck, shoulders, and lower back, leading to long-term posture problems.

Maintain your head up and eyes forward, similar to when you're running outside. If viewing a screen for fun, place it at eye level to prevent looking down or tilting your head back.

<h2>4. Hugging the Front of the Treadmill</h2>

Most treadmill users prefer to stay too close to the front console, restricting their natural stride. This not only impacts performance but also heightens the risk of accidental falls, particularly if you trip or require a quick balance adjustment.

Stand in the middle of the treadmill belt with your natural running stance. Provide yourself with sufficient room to fully extend your legs and establish a proper stride pattern.

When running or walking outside, your arms swing naturally to stabilize your stride. When using a treadmill, most individuals lock their arms, allow them to hang loose, or grab the sides, lowering the effectiveness of the workout.

Use your arms in a natural swing while bending them at a 90-degree angle. Pumping your arms serves to create momentum, enabling your legs to move with better efficiency and enhance total calorie burn.

Walking or running at a constant speed throughout your workout can be comfortable, but it doesn't push your body hard enough. Your muscles get used to it over time, and you hit plateaus in progress.

Vary your treadmill workout with speed changes and incline adjustments. Experiment with high-intensity interval training (HIIT), where you switch between high-speed sprints and jog recovery, to build endurance and burn more calories.

<h2>7. Overlooking the Incline Feature</h2>

Most users of treadmills stay on a flat surface, which does not activate major muscles such as the glutes, hamstrings, and calves. Walking or running uphill mimics outdoor terrain and is a better workout.

Gradually add inclines to your workout. Begin with a 1-2% incline and progress to higher inclines as your endurance increases. Incline walking is particularly effective for building leg muscle strength and cardiovascular <span>fitness</span>.

Effective use of a treadmill takes more than just a leg movement—it takes proper stance, strategic intention, and engagement. The treadmill is an excellent fitness tool if used properly, so invest in changing your routines and maximizing your indoor running.

Health Conditions A-Z

health

fitness

treadmill running

common treadmill mistakes

treadmill workout tips

proper running posture

cardio exercise

running form

fitness routine

New Pancreatic Cancer Vaccine Could Possibly Stop Its Return

Ways Anger Can Affect Your Health Significantly

Are Fennel Seeds Good For Kidney Health?

Fitness

10 Upper Body Exercises To Build Arm Strength

10 Foods That Raise Uric Acid Levels

10 Desk Exercises To Keep You Active

10 Exercises To Help You Do Push-Ups Properly

10 Home Exercises For Core Strength

10 Exercises To Help You Relieve Back Pain

10 Low-Sodium Dinner Options You Must Try

10 Health Benefits Of Star Anise

10 Ways To Recover Quickly After Working Out

10 Low-Sodium Healthy Heart Snack

10 Bedtime Habits To Help You Lose Weight

10 Low Carb Lunch Options You Must Try

10 Foods to Avoid Eating During Season

10 Strength Exercises To Help You Burn Belly Fat

10 Food Habits That Are Ruining Your Health

10 Exercises You Should Do For Better Joint Health

10 Foods That Are High-Protein You May Not Know About

10 Fiber Rich Dinner Choices To Try

10 Ways To Curb Unhealthy Cravings

10 Healthy Egg Recipes You Can Try

​10 Morning Exercises You Should Do Everyday​

10 Protein Healthy Bread Recipes

10 Morning Habit You Should Teach Children

10 Nutty Recipes You Should Try For Your Health

10 Exercises You Should Do Before Sleeping

10 Exercises You Should Do For Arm Strength

10 Ways You Can Maximize Your Gym Exercises

10 Exercises You Can Do While Walking

10 Healthy Savoury Pancakes To Have For Breakfast

10 Herbal Tea Mixes For Winters

10 Habits To Ensure Your Teeth Health

10 Detox Juices You Should Try

10 Low Impact Exercises For Weight Loss

10 Foods That Should Be Part Of A Runners Diet

10 Gym Exercises Basketball Players Should Do

10 Light Foods You Can Eat Before Exercises

10 Ways To Beat The Sleep Spell In Office

10 Tips To Help Muscle Recovery

6-6-6 Walking Routine Can Help You Stay Fit

10 Breathing Exercises To Try When You’re Feeling Anxious

Each time I get on the treadmill, I feel confident—until the questions creep in. Am I standing up properly? Am I supposed to be engaging my arms more? I try to concentrate, but then catch myself wrapping my arms around the front of the machine or looking down at my feet. Running outdoors comes so naturally, but the treadmill? It has me doubting myself constantly. I catch myself relaxing, releasing the handrails, and keeping my eyes forward. Honestly, though, each session seems like a battle of mini size between what I think I'm doing correctly and what I am possibly doing wrong!Treadmill exercise is a standard of indoor cardiovascular exercise, providing a simple means of staying active in any weather. Unfortunately, most individuals inadvertently create negative habits when exercising on the treadmill, negating the full potential of their workouts and even putting them at increased risk of injury. Both casual walkers and experienced runners alike can reap the benefits of avoiding these typical treadmill errors by maximizing performance, burning calories, and ensuring they have correct posture.1. Grabbing the HandrailsHandrails are intended as a source of support, but using them excessively undermines your form and the intensity of your workout. Gripping the rails changes your body weight to an unnatural position, compresses your stride, and makes it less effective. It also eliminates the natural arm movement involved in a great cardio session.How to Correct It:Release the handrails and walk or run at a pace where you're able to balance without holding on. If you have a medical condition where support is needed, work with a physical therapist to keep proper posture when using the handrails.2. Running Without a PlanMerely jumping onto the treadmill and hitting "start" is not an effective form of exercise. Without organization, you may not be challenging yourself enough, and you will only get mediocre results. Lack of diversity can make workouts seem stagnant and uninvigorating too.How to Correct It:Schedule your treadmill workouts with a purpose. Alternate among intervals, hill repeats, or speed changes to tax the varying muscle groups and increase endurance. For example, walk and then sprint for two minutes, alternating back and forth to maintain high heart rates and excitement in your workout.3. Looking Down Rather than AheadIt’s common to see treadmill users staring down at their feet or fixating on the control panel. Unfortunately, this habit can strain your neck, shoulders, and lower back, leading to long-term posture problems.How to Correct It:Maintain your head up and eyes forward, similar to when you're running outside. If viewing a screen for fun, place it at eye level to prevent looking down or tilting your head back.4. Hugging the Front of the TreadmillMost treadmill users prefer to stay too close to the front console, restricting their natural stride. This not only impacts performance but also heightens the risk of accidental falls, particularly if you trip or require a quick balance adjustment.How to Correct It:Stand in the middle of the treadmill belt with your natural running stance. Provide yourself with sufficient room to fully extend your legs and establish a proper stride pattern.5. No Arm MovementWhen running or walking outside, your arms swing naturally to stabilize your stride. When using a treadmill, most individuals lock their arms, allow them to hang loose, or grab the sides, lowering the effectiveness of the workout.How to Correct It:Use your arms in a natural swing while bending them at a 90-degree angle. Pumping your arms serves to create momentum, enabling your legs to move with better efficiency and enhance total calorie burn.6. Sticking to One SpeedWalking or running at a constant speed throughout your workout can be comfortable, but it doesn't push your body hard enough. Your muscles get used to it over time, and you hit plateaus in progress.How to Correct It:Vary your treadmill workout with speed changes and incline adjustments. Experiment with high-intensity interval training (HIIT), where you switch between high-speed sprints and jog recovery, to build endurance and burn more calories.7. Overlooking the Incline FeatureMost users of treadmills stay on a flat surface, which does not activate major muscles such as the glutes, hamstrings, and calves. Walking or running uphill mimics outdoor terrain and is a better workout.How to Correct It:Gradually add inclines to your workout. Begin with a 1-2% incline and progress to higher inclines as your endurance increases. Incline walking is particularly effective for building leg muscle strength and cardiovascular fitness.Effective use of a treadmill takes more than just a leg movement—it takes proper stance, strategic intention, and engagement. The treadmill is an excellent fitness tool if used properly, so invest in changing your routines and maximizing your indoor running.