Interval running
Interval running and other speed training are also a way of alternating exercise.
Simply put, you can set the treadmill to 10km/h, run at this speed for 5 minutes, then adjust to 4km/h and walk for 1 minute, repeating 6 to 8 sets.
This way of running is easier to control our exercise volume and exercise intensity.
The relatively slow combination of walking and running is very suitable for running beginners, and it is also a good way of exercise for middle-aged and elderly friends with weaker physiques.
Lateral walking
Let the treadmill run slowly, half-squat, and do lateral walking at the speed of the treadmill.
The movement should be slow and experience the feeling of hip contraction.
Lateral walking mainly exercises hip strength and stabilizes the core.
It can train hip, leg, lower back and other muscles.
Using a treadmill to run without hurting the knees, incorrect running posture is the culprit of knee injuries.
In fact, as long as the running posture is correct, there is almost no effect on the knees.
Most treadmills are equipped with shock absorption function.
The shock-absorbing belt on the treadmill can protect our leg joints very well. Because of the shock-absorbing belt, the treadmill will protect the knees better than running on a cement road.
Tips:
When using a treadmill, the correct running posture is the most basic requirement to ensure your own safety.
We should do this:
1. Straighten your back, keep your upper body in a straight line, and tighten your waist and back muscles.
2. Relax your shoulders and swing your arms forward and backward, not left and right.
3. Land on the heels and the middle of the foot, quickly roll the soles of the feet forward, and then push off the ground with the forefoot.
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