1. Warm-up before going on the treadmill: Warm-up activities should be done before going on the treadmill, otherwise it will easily cause muscle strain of thighs and calves. Leg press, squat, stretching muscles, flexion and extension joints can all increase the temperature of muscles and make them softer. After getting on the treadmill, you should start with "dynamic" warm-up such as walking and jogging, and gradually increase the amount of exercise. In addition, when you get off the treadmill, you should also slow down gradually to avoid dizziness and fall.

2. Don't set the speed too fast: To use the treadmill, you must first know your exercise limit. If the physical strength can't keep up, the setting speed is fast and it is easy to fall.

3, the amount of exercise should be appropriate: the time and intensity of exercise on the treadmill should be determined according to the purpose of exercise. If the purpose is to lose weight, the exercise time should not be too short or too long, and 40 minutes is appropriate, otherwise it is easy to overdraw. 4, be sure to abdomen chest, tighten the muscles of the back, running is aerobic exercise, the whole body will participate in it, if you arch your chest when running, or hold the handle all the time, not only will you not get the effect of exercise, but also increase the pressure on the lumbar spine. After a long time, it will cause lumbar muscle strain. Therefore, when you exercise on the treadmill, you must tuck in your abdomen and chest and tighten your back muscles.

5. When using the treadmill, you should pay attention to: doing distracting things such as watching TV while running, you will get injured if you are not careful, especially those who are not familiar with the operation of the treadmill and have high exercise intensity. If you are bored, you can listen to some relaxing music while running.

6. Put on your shoes and run barefoot on the treadmill at home. The vibration of the treadmill will cause unnecessary damage to the joints of the legs. If you want to sweat on the soles of your feet, you will slip more easily. Although wearing thick socks can play a certain role in shock absorption, after all, socks have no elasticity of sports soles and cannot replace the role of sports shoes. So you'd better wear a pair of running shoes when you exercise on the treadmill. Running shoes are lighter than ordinary shoes and have softer soles, so they are suitable for use on treadmills.