1. You turn up the speed or incline too quickly.
Beginners should put in the time, not intensity, says Alison Peters, M.S., a clinical exercise physiologist at the Sports Performance Center at New York University Langone Medical. You'll feel pain in your calves, lower back, hip, and knees if you ramp things up too soon. Instead, alternate between running and walking. This will help you get used to being upright and mobile and give your body a chance to adapt, Peters says.
2. You race the woman on the next treadmill.
For all you know, she could be training to run her fifth marathon. So relax and don't worry about what the people next to you are doing. Once you get comfortable, proceed at your own speed to avoid injury and exhaustion.
3. You run at the same pace the whole time.
Interval training (a.k.a alternating between sprinting and recovery — running slower or walking to reduce your heart rate) doesn't only make your workout more effective, it also keeps you alert and interested. And don't ignore pre-programed workouts either: They make it easy to challenge yourself, too.
4. You keep the machine on a 0% incline.
Gradually increasing your incline by 1 to 3% can help simulate outdoor running, says Debora Warner, founder of Mile High Run Club, a fitness studio dedicated to running in New York City. Start slow and gradually add incline to your machine.
5. You lean forward.
This prohibits proper knee bending and messes with your stride, Warner says. Focus on keeping your shoulders stacked over your hips as you run. This will also help you avoid injury.
6. You watch TV or read.
While the entertainment options at your gym might be robust, they can also distract you from things like a shoelace that desperately needs to be tied. "The treadmill is a great tool to make the most of your workout, but you have to be present for it," Warner says. If you need a distraction, ramp up your party playlist and try to sync your strides to the beat.
7. You only run or jog or walk.
A new variation on your normal workout will keep things interesting, and you, interested. Warner suggests lunges or side shuffling to mix things up. (If you're nervous about adding new moves while running on the treadmill, stick to interval training.)
8. You hold onto the handles.
Because we run with our entire bodies, grasping the handles looks and feels incredibly awkward. Even worse, it limits your range of motion and interferes with your natural stride. Let go and run with your legs and arms.
