Kevin Gianni

For those of you who endure the cold winters, you know how challenging it is to get outside and exercise, so here is a treadmill tip that will keep your knees healthy and injury free so you can still keep moving through those chilly months.

This question comes from Janel from Upstate NY who sees even more snow than I do!

Janel writes:

"I have 40 minutes to run on a treadmill at work each day. (I am new to running) There are so many options on the treadmill I am not sure what to do; the intervals, work on speed, use the incline. Should I do something different each time or the same thing so I can track progress? I am not training for a race, just general overall health. Trying to make the most out of the little time I can set aside. I also work out at Curves for Women in the mornings so I do get some resistance training."

So let's talk treadmills:

"Treadmilling" as I call it is not really running. It may look like it, but it's not!

Yes, you're moving your legs similarly to the way you'd move your legs if you were running a local 5K, but the muscles use and the actions are very different.

When you run on trails, pavement or the track, you are moving along a stationary object. (In this case the ground) When you "run" on a treadmill, you are reaching in front of you with your legs to keep up with a moving surface. The actions are different. The muscles you use are similar, but the fire in a different pattern.

On the ground, the basic pattern is leg forward and push. On a treadmill it is only leg forward. The push is eliminated because the tread does it for you.

This does not mean the treadmill is a bad tool to use when you're getting in shape. It's just different than running. And since it is different than running, we have to be cautious to not use the same running form.

Most people I see on treadmills are doing three things wrong.

First, they are going too fast.

Second, they are always leaning back, not forward.

Third, they are pounding on the ribbon--heel strike after heel strike. Sometimes so loud you can hear it on the other side of the gym--OVER the music!

So here's why those three things are bad for you and how you can correct them and save your knees and your back!

Treadmill Tip #1:

SLOW DOWN! The more speed you pick up, the more you are chasing to keep yourself upright. This leads to the other two issues I'll be dealing with. So if you are wondering what speed or program is best for you, it most likely is one where you can "run" comfortably and not feel like you're struggling to catch up to the tread.

Treadmill Tip #2:

LEAN FORWARD! When you lean forward, with your entire body, (not just with your torso) you will take the impact pressure off of your ankles, knees, hips and lower back. Many people I see leaning back when they are on the treadmill are also arching their backs which can lead to back pain and knee pain, because your weight is not distributed properly.

Two good ways to eliminate your lean is to slow down your speed and also to bring the treadmill to an incline. All machines are different, but if you have a .5-1.5 incline, you will find it is harder to lean backward.

Treadmill Tip #3:

TAKE SHORT STEPS! The shorter your steps the less likely you will injure yourself on the treadmill this winter! Why? Because you never want to out stride your body. When you do, your heels strike first sending shockwaves up your body to be absorbed by your knees, hips and lower back. This is NOT a good thing. The more you land on your middle foot, the better impact absorption our body has.

You can practice landing on your midfoot just by shortening your steps. Practice and you'll see what I mean. You'll feel lighter.

So take these tips to the gym or your basement and try them out. It might take some time to adjust, but it certainly will pay off in the long run. Your chance of injury will be reduced dramatically!

(C) 2006 by Kevin Gianni. Click here for reprint guidelines.