If you have any questions about warming up before using the treadmill, clothes to wear while running and nutrition after running, then read this article.

Pre-running warm-up

If you start running well without warming up yourself, you will likely injure yourself.  

So how long should you warm-up before running? 

You should walk or jog at least one-third of the time of your actual running workout. For example, if you are going to run for half an hour on your treadmill then it is a good practice to warm up for 10 minutes.

Clothing

You do not need to have fancy running clothing to get the best from your workout, but you will certainly need a good pair of running shoes for your health and prevent any possible injuries and make your runs more comfortable.

There are mainly three things to look for when choosing a new pair of shoes for running; 

Weight of shoes: Lighter weight shoes are great for long workouts.

Cushioning: Shoes that are heavily cushioned are great for new runners and make you feel comfortable, but the extra thickness usually comes with extra weight.

Flexibility: It must be flexible enough for delivering a comfortable running experience.

Other than a good pair of shoes, we recommend synthetic running socks to prevent blisters, and if you’re are a woman you should wear a supportive sports bra that fits properly.

Also avoid wearing 100% cotton t-shirts, sweatpants, and sweatshirts because they will stay wet once you sweat. There are running clothes made from special fabrics wick away sweat and keep you dry.

Cool Down Routine

Do not stop immediately after you finish running and let your heart rate slow down. Most treadmills feature a cool-down function, which slowly slows down the treadmill (usually slows down 0.5 mph every minute) and let your heart rate drop. After long-running sessions, 3-5 minutes of walking and body stretching will help you recover faster, reduce muscle soreness and lessen your risk of injury.

Nutrition

One of the most common questions that new treadmill users ask is what to eat before, during, and after running.

Before a run: It is best to eat foods that are high in carbohydrates and lower in fat, fiber, and protein.

During a Run: Replace your lost fluids by drinking water.

After a Run: What you eat after a workout often depends upon your fitness goals. 

• Are you trying to lose weight? Then you should have a low-calorie meal.
• Are you trying to build muscle? Then you should have a higher-protein meal with enough complex carbohydrates.

In both cases, you should replace your lost fluids by drinking enough water.