Seven common mistakes you make on the treadmill

　　1. Not wearing shoes or wearing wrong shoes.
　　
Some people run barefoot or wear only socks when using a treadmill at home. In fact, when running barefoot, the vibration of the treadmill will cause unnecessary damage to the knees, ankles and other joints, and the soles of the feet may slip easily if they are sweaty. Wearing a pair of thick socks can have a certain shock-absorbing effect, but after all, socks do not have the elasticity of sports soles and cannot replace sports shoes.

Therefore, it is best to wear jogging shoes when exercising on a treadmill. Jogging shoes are lighter than ordinary shoes, have strong soles and good cushioning properties.

2. Watch TV while running.
　　
Running is a boring thing, interesting TV shows can make you exercise Easier. However, watching TV while running may distract you and lead to injury if you are not careful, especially those who are not familiar with treadmill operation and those who exercise with high intensity. Those skilled in jogging can choose some music with a lively or relaxing rhythm.

3. The treadmill is only used for running.
　　
The versatility of the treadmill has made it more than just a running conveyor belt. "Additional" items such as rowing machines, presses, and bicycles allow people to exercise cardiopulmonary function, upper and lower limb muscles, waist, back and abdominal muscles and other parts on the same equipment.

In addition, adding dumbbells and other exercises to the treadmill can exercise more muscle groups. But it needs to be reminded that this type of exercise is best carried out under the guidance of a professional fitness coach.

4. Run hard as soon as you get on the treadmill.

Before getting on the treadmill, you should do warm-up activities. Leg pressing, squatting, stretching muscles, flexing and extending joints, etc. can increase the temperature of the muscles, making them softer and less likely to be strained. After getting on the treadmill, you should start with a "dynamic" warm-up such as slow walking or jogging, and gradually increase the amount of exercise. This process usually takes 10-15 minutes.

In addition, you should gradually slow down when getting off the treadmill to avoid dizziness.