How to Use a Treadmill Safely

 Using a treadmill can be an optimal way to lose weight or stay fit as long as you practice safety and take certain precautions to avoid injuries. Because treadmills contain a rotating belt, it is important to wear proper athletic shoes and keep children away from the treadmill while it is turned on, in addition to taking several other safety precautions. Continue reading to learn how to use a treadmill safely.

Part1

Positioning the Treadmill Safely in Your Home

1. 
   1
   Place your treadmill in a safe location away from walls, windows, or mirrors that can cause extreme injuries if you fall down or off the treadmill.
2. 
   2
   Remove any existing sharp objects or household goods from around the treadmill, such as pointy sculptures or furniture with sharp corners.
3. 
   3
   Place power cords or cables away from foot traffic surrounding the treadmill so you do not trip or fall as you step on and off the treadmill.
4. 
   4
   Store your treadmill in a locked room. If you have children to prevent them from treating the treadmill as if it were a toy.
5. 
   5
   Place a television straight across the room in front of your treadmill so you can see it easily while you exercise.

   • Position the television on stable furniture far enough away where you cannot fall into it and where it is not affected by any bouncing caused by the treadmill.

Part2

Common Treadmill Safety Practices

1. 
   1
   Wear proper athletic shoes that are secured to your feet instead of casual shoes such as flip-flops or high heels to prevent injuries.

   • If your athletic shoes have laces, make the knots extremely tight so the shoelaces do not unravel or get caught in the treadmill's rotating belt.
     
2. 
   2
   Place each of your feet outside of the rotating belt when you start the treadmill.

   • This procedure is done as a safety precaution in the event your treadmill begins at an extremely fast pace.
   • This will also allow the motor to start up and adjust to your chosen speed without being hindered by your body weight.
3. 
   3
   Slow your pace down gradually before you stop the treadmill completely to prevent yourself from falling.
4. 
   4
   Pause or turn off your treadmill completely if you need to step away for a brief moment to prevent animals, children, or other family members from getting hurt while you are away.
5. 
   5
   Walk or run consistently in the center of the rotating belt.

   • If you are positioned too close to the rear of the treadmill, you risk falling off, whereas walking or running too close to the front of the treadmill may cause you to step or trip on the motor cover.
     
6. 
   6
   Push the "Stop" button to immediately decrease the speed of and stop the treadmill if an emergency occurs.

   • If you drop an item such as a mobile phone, portable music player, or free weight, push the "Stop" button before you retrieve your item to prevent injuries.

Part3

Exercising Safely on your Treadmill

1. 
   1
   Use the handrails only for a few minutes at the beginning of your workout or long enough to familiarize yourself with a specific pace or incline.

   • Using the handrails consistently throughout your workout may eventually strain or injure your ankles, shins, arms, elbows, and shoulders.
   • The handrails may also reduce the overall effectiveness of your workout because you must be able to swing your arms naturally and freely.
2. 
   2
   Begin your treadmill workout by walking, jogging, or running at a slow pace around 3 miles (4.82 kilometers) per hour for between 5 and 10 minutes to loosen and warm up your joints and muscles.

   • Performing a warm-up exercise prior to your treadmill workout will increase your blood flow and heart rate while lowering your risk for potential injuries.
3. 
   3
   Increase your treadmill speeds and inclines gradually over several weeks as you continue to train your body and become more comfortable with using a treadmill.
4. 
   4
   End your treadmill workout by gradually reducing your incline and pace until your heart rate returns to a calmer level.

   • Some treadmills are equipped with heart-rate and cool-down features that will notify you of your current heart-rate and gradually reduce your pace and incline until the treadmill stops completely.
     
5. 
   5
   Step down from the treadmill carefully and slowly after your workout to prevent yourself from experiencing sudden dizziness or vertigo.

   • You may want to help steady yourself using the handrails when your treadmill workout is complete.