Before you start your jog on the Sturdy treadmill, don't forget to read these tips. By observing them, you will steer clear from the common mistakes and make your workout safer and more productive.

1. Run in the middle of the treadmill belt. Jogging too close to the start of the belt impedes your movements and is unnatural. In turn, if you walk unsteadily, you may end up feeling tension in the back, arms and neck.

2. Do not grab the handrails. If you’re used to holding on to the handrails throughout your running session, change the habit. It makes you assume the wrong posture and the calorie burn goes down.

3. Do not look at your feet. By looking downwards, you cause a muscle tension that will probably bring about dizziness and disorientation. Hence, it's best to keep looking ahead. This way you will avoid taking a wrong step.

4. Don't artificially extend your stride. The optimal speed is 3 steps per second. A long stride increases the risk of injuries. That’s when you may reach the start of the treadmill and fly off. Raise your feet above the belt slightly and place them as close to each other as possible.

5. Escape the routine. It may sound conveniently easy to repeat the same treadmill workout all over again every day. However, the fact is that if you keep doing identical exercises time and time again, your body adjusts to their intensity and at the end of the day, your workout stops paying off.

6. Don’t overdo it. Excessive muscle pain experienced sporadically or, even worse, on every session, means you’re overtrained. Should you spot any of the concerning symptoms, simply stop your workout, have some rest and rethink your training plan. You should not have an intense workout more than two to three times a week, and as for an overall moderate workout, this should be 3–5 times a week.

7. Loosen up. Trust your body: let it flow at its own pace. Any tension may cause arm and spine pain

8. Finish your workout adequately. Few bear this in mind, and yet it’s worth remembering to finish your session by walking for over a dozen minutes while gradually slowing down. In many cases advanced equipment has a “cool down” function that turns on by default after you complete your workout to calm your body. It’ also a good idea to do a couple of stretching exercises after you leave the treadmill.

9. Have a plan to follow. Draw up an adequate plan before you start a session. It should indicate at which points you have to change the speed and incline. Regardless of whether you're a treadmill novice or a seasoned runner, you can always learn something new and improve your score.

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