A treadmill is great for running or walking when the weather outside is not ideal, and they seem simple enough to use,Using a Treadmill seems like a piece of cake, but you might be making some mistakes that can ultimately hinder your progress and possibly even lead to injury.

Our tips for treadmill workouts include a list and explanation of many of the common mistakes that people make which can hinder your Workout progress. Your treadmill exercise program will benefit more once you learn to avoid these common mistakes.

1.Not getting onto the treadmill correctly

You should not get on your treadmill when it is moving at full speed. Start at a slow speed and gradually progress to the higher speed.

2.You hold onto the siderails.

I love walking on an incline on the treadmill because it burns more calories than walking on level ground–plus, it really works my glutes– but holding onto the siderails while I do so prevents me from getting the most out of my workout. I might feel like I am working harder and keeping up with a faster pace, but I’m actually supporting my upper body and core, so I’m ultimately making it easier for myself. Instead of making my workout easier, I slow my pace a little and pretend the rails are not even there.

3.Holding onto the handrail or console

Many people use the treadmill by holding onto the railings. It’s a natural assumption that this is what they are there for when in fact, they are there to help you safely get onto and off of the treadmill. When walking or running on the treadmill, you should keep your hands and arms the way they would naturally fall while walking or running.

4.Bad posture

Another common mistake during a treadmill workout program is to lean forward or hunch your shoulders while walking and running. This can damage your back muscles and create other problems.

 5.Overstriding and leaning forward.

These go back to the same point on posture and not holding the railings. When you use the treadmill, it should be in the same motions with which you would naturally walk or run.

6.You wear the wrong shoes

This is not a good time to be vain—so when selecting your sneakers, go for function before style, says Michele Olson, PhD, CSCS, professor of exercise science at Auburn University. Look for shoes with extra padding in the soles to protect your heels and foot bones from the high impact of each foot strike. Keep in mind, however, to use them only for walking or running—not dance or cardio classes. “Higher-soled running shoes can increase your risk of turning over an ankle in dance class,” says Olson. “If you do hill or speed walking, look for a more moderate height in the outer sole, such as the Nike Free Runner.”

7.You look at your feet

Looking at your feet while walking on the treadmill can cause you to lose your balance, says Olson. “It can also strain the back of your neck and misalign the rest of your body, causing your hips to poke out behind you”—which stresses your spine, hips, and knees. Gaze straight ahead and keep your shoulders level and chest open. Your hips, knees, and low-back will follow, making a relatively straight line from the head to your feet.

8.You slap your feet down

Landing flat-footed can cause muscle strain. “You end up leaning backward as the belt goes forward, which strains back muscles from the force generated through your hips and back,” says John Higgins, MD, associate professor of medicine at The University of Texas Health Science Center at Houston and director of exercise physiology at the Memorial Hermann-Texas Medical Center. “This could also cause you to lose your balance.” Be as vertical as you can and walk or run as you would normally. Land on your midfoot or the ball of your foot—not your heel.

9.You stick with one routine

It may be comfortable doing the same treadmill workout day after day, but over time you’ll burn fewer calories as your body adapts and muscles become more efficient. Every four weeks change at least one aspect of your workout, suggests Olson. Try the elliptical or the stair climber, or take your walk outside. “Routine changes also help prevent muscle and joint strains from the repetitive stress of pulling and pushing the muscles at the same angles over and over again,” says Olson.

10.You wing out your arms

Swinging your arms by winging them out to the sides or criss-crossing them in front of you as you walk is simply not efficient, says Higgins. “You burn up energy with your arms and won’t be able to workout as long.” Keep your arms by your sides until you get to higher speeds, says Higgins. Once you reach a jog keep arms bent parallel to each other and at 90-degrees, which helps with the rotation of your torso. “Keep your arms loose, not tight or tense,” says Dr. Higgins.

11.You skip your warm-up

I always used to skip my warm-up when I started my treadmill workouts. Who has time for that? But, I soon realized nixing this important part of my workout wasn’t doing me any favors. When my body wasn’t fully prepared to exercise, I often struggled to keep up with the pace I planned for myself. I’d get discouraged, so I’d slow down or quit my workout all together. I learned that only when I eased myself into the workout was I able to really challenge myself and get a more effective workout. And, of course, a proper warm-up can help prevent pain and injuries, too!

12.Your stride is too long

Stretching out your legs in an effort to cover more ground sacrifices form and efficiency, says Dr. Higgins. Someone who overstrides will appear to be leaping high with each stride. “You burn up a lot of extra energy, so you can’t workout as long and you also increase the risk of injury.” You could also hit the front of the treadmill frame, which can cause you to fall. The most efficient way to run is three steps per second, says Dr. Higgins. “You should barely lift your foot off the ground.”

13. You read an entire magazine during your workout.

I used to be one of those people who read an entire magazine while walking on the treadmill. I’d barely break a sweat, but wonder why I wasn’t seeing any results. Eventually, it finally occurred to me that I wasn’t working hard enough. Of course, you don’t need to go all out on every treadmill workout, but you need to push yourself if you want to see improvements. Nowadays, I’m constantly changes speeds and inclines on the treadmill, so I don’t even bother with a magazine anymore. My workout is more efficient, and I’m able to challenge myself and see results more quickly!

14.You hold the bars

Walking on an incline burns more calories than walking on level ground—unless you sabotage results by hanging on, says Dr. Higgins. “You burn fewer calories when you support part of your own body weight.” Walk naturally on the incline as you would normally walk up a hill outdoors. “You should be nearly vertical with a slight lean (five degrees), not way forward so you’re grabbing onto the front of the treadmill,” says Dr. Higgins. Your feet should come down underneath your center of gravity, not far out in front.

15.You hunch forward

If you lean too much in any direction, your body will naturally work to keep its balance, says Benjamin Figueroa, MS, senior exercise physiologist at Fox Rehabilitation, Cherry Hill, NJ. Hunching forward can cause you to develop an anterior tilt or excessive forward lean, which can cause you to lose your balance and may contribute to lower back pain. Keep a solid upright posture, which includes engaging your core muscles. If you can’t maintain good posture slow down the treadmill speed, says Figueroa.

16.You’re on autopilot

When you do the same workout over and over your body adapts and your results reach a plateau, says Figueroa. The three components of training include intensity, duration, and frequency. To be safe, increase only one of these variables on any given week, says Figueroa. If you want to run longer this week, don’t also try to run faster. Increase your intensity only after you’ve increased your duration and frequency—and by only 10 percent each time. (Here’s how to finish your first 5k in 6 weeks!) You could also increase the intensity and calorie burn of your walking workout by adding ankle weights or wrist weights, or try a weighted vest, which evenly distributes the resistance.

17.You don’t vary your pace.

Sticking to one speed for your entire treadmill workout can get boring real quick. Plus, you should be warming up and cooling down at a slower pace compared to the rest of your workout. My favorite way to keep workouts exciting is by doing interval training. The interval speeds constantly change so both your mind and body will stay engaged!

18.You jump off a moving treadmill

It might seem like no big deal when you hop off the treadmill for a quick water break, but if you don’t slow down the belt, you risk the chance of injury. Ok, maybe you have great coordination, but there’s always a chance you could twist your ankle or take a bad fall. Sure, it might add a few extra seconds to your workout, but it’s worth your well-being to slow down the belt before you get off the treadmill.

When you avoid these mistakes, you can get the full benefit from your workout routine. These tips will keep your heart healthy and your body benefiting from the treadmill.