Treadmill Safety, Plus 2 Fun Workouts to Try

Treadmills are a piece of equipment found at virtually every gym (or perhaps even your home) and offer a variety of settings and modes to help you customize your cardio workout. Whether you are walking at a steady pace, running hills, or practicing interval training, treadmills can be a great way to move your body and improve stamina.

10 Safety Tips

As with any fitness activity, safety comes first. Here are some tips for safe treadmill use:

1. Make sure that your treadmill is in good working order. If it has been a while since it has been serviced, it’s not a bad idea to get a service scheduled. Treadmills are large pieces of equipment with many components that should be checked regularly. Check your manufacturer’s recommendations for service.
2. Make sure the treadmill and the surrounding areas are free of clutter. If you have been using your treadmill for an extra clothes hanger or place to stack boxes, make sure to clear everything before resuming use.
3. Good shoes are a runner’s best friend- please do not ever use the treadmill with bare feet. Wear clothes that are comfortable and safe to run in.
4. Start by having one foot on either side of the belt and let the treadmill move slowly before you start walking on it. Standing on the belt while starting the treadmill can cause injury if the belt jolts.
5. Look forward when running. You may be tempted to look at your feet or chat with the person next to you, but that can cause you to lose your balance. Your feet have a tendency to point where your head and hips are pointing.
6. Try not to hang onto the balance rails. Although the rails are there for support when you need them, holding on to them makes you less able to walk or run naturally, increasing your risk of injury.
7. Use the red safety clip. The often ignored red clip will stop the treadmill if you find yourself too far back on the machine or if you take a fall. Falling off a treadmill is bad enough; no need to make matters worse by adding burn marks.
8. If you ever feel like your balance is off, hit the red stop button immediately and step off the treadmill once the belt stops.
9. Always turn off the treadmill if you need to get off it for any reason- even if it’s just a quick phone call or bathroom break. Staying off a moving treadmill can lead to accidents and potential injury.
10. Pay attention at all times while on the treadmill – Injuries can happen at any time, and the risk increases exponentially when you aren’t paying attention to the treadmill. Watching a show on your iPad might seem like a way to make the time go by faster, but accidents can happen while you’re preoccupied with pushing buttons on the screen. If you need to adjust your electronics or clothing, hit pause on the treadmill before doing so.

The Workouts

Treadmills can be a great way to improve your running time and fitness level. There are a million different treadmill workouts that you can do by using different speed levels and inclines.

Here are two treadmill workouts I recommend if you want to spice up your treadmill routine.

Exercise Disclaimer: Before starting any new workout regimen, it’s important to consult with your healthcare provider. If you experience faintness, dizziness, pain, or shortness of breath at any time while exercising, you should stop immediately. The workout below is merely a suggestion and should be adjusted to fit your individual needs and goals. 

Pyramid- total 40 minutes

Warm up: walk 5 minutes on an incline at a medium-low pace (2.5-3.5 mph, pick a pace that feels comfortable to you)

Start interval training

1 minute fast pace then slow down for 1 minute walk

2 minute fast pace then slow down for 1 minute walk

4 minute fast pace and then slow down for 1 minute walk

8 minute fast pace and then slow down for 1 minute walk

4 minute fast pace and then slow down for 1 minute walk

2 minute fast pace and then slow down for 1 minute walk

1 minute fast pace and then slow down for 1 minute walk

Cool-down: 5 minute slow pace on a flat surface

The Hills-total 25 minutes

Warm-up: 5 minutes at a medium-low pace (2.5-3.5 mph, pick a pace that feels comfortable to you)

1 minutes steady pace at incline level 1

1 minute at level 2

1 minute at level 3

1 minute at level 4

1 minute at level 5

1 minute at level 6

1 minute at level 7

1 minute at level 8

1 minute at level 7

1 minute at level 6

1 minute at level 5

1 minute at level 4

1 minute at level 3

1 minute at level 2

1 minute at level 1

Cool down: 5 minute slow pace  

The Bottom Line

Treadmills can be a great way to improve your running time and increase your fitness level.

Whether you are walking at a steady pace, running hills, or practicing interval training, these machines offer many ways to move your body while customizing and maximizing your workout!