The advice to follow if you choose to train by running on the treadmill: let's see how to properly approach this type of movement.

Choose to run on the treadmill

There can be many reasons to choose to run on the treadmill, one of them depends on the weather, the weather conditions. When it is in the middle of the winter season the desire to run outdoors decreases and consequently also the motivation.

The risk of injury or getting cold increases exponentially and also the possibility of finding other people willing to share the training. Furthermore, the stretching phase, if done in a low temperature place, as far as the body is trained, is not convenient.

To avoid the risk of muscle tears or strains it is advisable to train in a warm place or progressively prepare the program.

Of course, the ride becomes slightly more boring and the wind does not caress the face, but you can do some training on the treadmill with a sort of meditation and in many cases the gyms have windows that look out on beautiful landscapes; sometimes even in the city they are high-rise buildings and therefore you can see beyond, lengthen the view.

In any case, you can socialize with your treadmill neighbor and you have the advantage of not having a shower too far away.

Tips for running on the treadmill

The first piece of advice, as in any other type of training, is gradualness. It is useless to sweat for hours on the treadmill and perhaps not even stretching, risking to burden the joints and fatigue the muscles extremely.

Certainly the foot always rests on a flat surface and in a certain sense also a discontinuous terrain, if on the one hand the risk of injury increases, on the other it forces a little real training, because perhaps only the asphalt maintains a regularity of surface that however for the column is transformed in the factor of possible micro-traumas to the vertebral column. The advice, therefore, is to take this double aspect into account, to remember that the surface is not "real", it does not train proprioception .

However, you can use the slope to simulate outdoor training. Another trick: in the run on the treadmill there is no forward thrust, more quadriceps are worked and, to avoid contact with the belt, the foot tends to be raised more. When you realize that this happens it is always good not to strain the front tibial too much.

It is worthwhile to take advantage of the fact that one has the possibility of precisely setting the speed; this allows you to perform and program structured workouts (with different rate changes). The most advanced machines are equipped with pre-set programs that allow you to vary the training and make it less boring, avoiding risks of excessive fatigue.

A useful tip: do not neglect the cool down phase that is calculated by the machine, it is very important so that you do not create too much lactic acid and gradually decrease. At this stage if you have a towel put it around your neck to avoid neck pain and gusts of wind.

Another tip for those who run on the treadmill: don't get distracted, be zen with music or television, don't miss the chance to maximize your workout that the treadmill offers.

In the same way, if you have just started running don't be distracted by other people's eyes or don't get carried away by insecurity if you see well-trained and sometimes a bit superb "gym animals".

Do yours, run, think of the caloric expenditure, remember that moving the body is giving you a nice long-term gift. Important: replenish the salts you lose with the race, even a natural magnesium and potassium supplement is enough.

Never go to the gym if you have not digested before, this is important and always try to rehydrate the body properly, before coming to terms with the sense of hunger that could hide a lack of liquids.

The gym between the walls of the house