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Run safe on the treadmill

Here are some tips on how to ensure a safe and healthy treadmill workout.

health and fitness Updated: Oct 16, 2010 01:56 IST

1 Right footwear:

The cushioning of your footwear should be good and you must change it within due time. If you have been jogging in them, don’t use them for more than five months on an average. Those on the heavier side should discard the shoes earlier while the lighter ones can use it for over six months also.



2 Physical assessment:

Make sure you are fit enough to commence your workout on the treadmill. People with high triglyceride and asthma should take their physician’s approval to commence their regime.



3 Warm up:

Before your workout, warm up properly or else you will get exhausted soon. If you are a beginner, you should devote 10-15 minutes to stretching. On-the-spot jogging is an intensive exercise in itself, so do not use that for warm up.



4 Body posture:

Your body inclination should not be more than seven to 10 degrees in front. Keep your upper body relaxed to be able to breathe easy and be able to jog longer without getting out of breath.



5 Regulate breathing:

While jogging, if you have a catch in your ribs, keep exhaling till you are comfortable doing it. To avoid getting out of breath fast, concentrate more on your exhalation rather than inhalation. Reduce your speed till your breath is normalised.



(With inputs from fitness expert Aashu Kumar)