7 Tips to prevent injury when running on a Treadmill

The reasons for jumping into a fitness program may vary from person to person. But, when it comes to fitness and losing weight, no one can deny the benefits of running. Not only does it burn plenty of calories, but it also improves your cardiovascular fitness and gives you the freshness you need to kick-start the day on a positive note.

But here is the hitch: Does everybody like running outdoors? Probably not. And that’s why we have been consistently seeing an uptick in the sales of treadmills for the past several years.

Treadmills have become life-saving equipment for many who choose to break the sweat staying at their comfort of homes. Having a quality treadmill in your living room or your local gym allows you to chase your fitness goals without worrying about the weather or the time you decide to do your running.

Though treadmill has been around for decades, people still get injured when they hop on it. And that’s the result of their inexperience with running on the treadmill. However, don’t worry, we have the seven best and effective tips that will help you prevent from most common treadmill injuries.


It’s fair to say that warm-up is the most overlooked aspect of running. According to a recent study, around 75 percent of runners don’t bother to warm up their bodies before running. A good 10-minute warm-up will raise your heart rate; raise your temperature, and sends signals to your brain that you are getting ready for a workout. It will also increase the range of movements and activate muscles, reducing the risk of injuries while running.

Holding the Handlebars:

Amateurs often assume that holding on to the treadmill’s handlebar is a must while running. This is not only a false assumption, but is also a serious mistake that can put a lot of stress on the neck, shoulders, and back.

In addition to causing stress on joints, holding on to the handlebar compromises your running form making the exercise easier and less intensive. The use of handlebars is to help people get on and off the treadmill. Besides that, there is no other specific use for handlebars.

To get the best experience of running and burn calories on the treadmill, avoid hunching over, and always keep the form intact. Run as if you are running outdoors and use the advantage of the treadmill to track how many calories are burned per mile.

Making the Treadmill too steep:

This is a common mistake that both experienced runners and amateurs commit. Yes, making the treadmill too steep will allow you to burn extra calories and give you the feeling that you have got a great workout in. But the reality is different.

Setting the incline too steep (more than seven percent) will put a lot of stress on your backs, hips, and ankles. And this is the key reason for people having knee pain injuries on treadmill running. You might be able to burn some extra calories for a few days, but in the long run, it will do more harm than good. Remember, consistency is more important in fitness to reach your weight loss goals.

So, instead of making the treadmill too steep, use a modest incline and slightly faster speed to get the most of your workout and avoid the treadmill running injuries.

Bad Posture:

People think that running is an easy exercise and there is no particular form involved in the running. While some frequently look at the console to see how time many kilometers they have covered, some simply lean forward to make the process easier. All these are affecting the posture and will throw you off the balance if you are being careless.

Another major cause of bad posture is watching the TV and running. Most of the local gyms have TV screens fixed near the treadmill to lure the people. It is not only a bad idea but also a bad strategy used by trainers to get more people to their gym.

Whether you are running on the treadmill in your living room or the local gym, looking straight is the right way to go about it.

Pay attention to Stride:

Choppy strides are one of the main reasons for ankle pain after running. People get nervous about the running belt and therefore they take shorter strides which leads to uneven running.

This causes ankle pain and swelling and can keep you off from training for quite a long time. Another mistake that even experienced runners make is over striding. You can avoid overstriding by keeping your feet under your body, not ahead or behind it.

Using Phones while running:

This is the worst thing you can do when running on a treadmill. Many people are addicted to using a phone on a treadmill and it has become difficult to change the habit. By using the phone while running, you are inviting injuries in one way or another.

As you are not aware of your posture and strides when using the phone, it can also throw you off balance without you even knowing about it.

Ignoring Cooling down:

As soon as the treadmill timer hits the goal, people tend to pack their gym bags and leave their gyms or go and take a shower or find another snack to indulge in if they are at home. And if you are feeling dizzy the next day or some soreness on your legs, don’t get surprised. It is because you have disregarded the final ritual of running: Cooling down.

Cooling down is as important as warming up, and it will help you loosen the muscles that got tighten during running. Whether you are running on a treadmill or outdoors, cooling down is a must to avoid light-headiness and blood-pressure drop rapidly. So next time, before going for your favorite snack, make sure you cool down your body by doing some stretching or walking.

Happy Running folks!

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