Tips for How to Stay Safe on the Treadmill
Many people don't think they will be able to run to the gym and then go to the hospital. According to the Consumer Product Safety Commission, 22,500 injuries related to treadmills were treated in American emergency rooms in 2019. 2,000 of these were for children under eight years old.
A recent fatal accident involving a child and Peloton's Tread+ treadmill has brought attention to the risk of using exercise equipment--especially at home with small children. On May 5, 2021, the CPSC and Peloton announced recalls of both the Tread+ and Tread treadmills, after one death and over 70 reports of adults, children, pets, and/or objects being pulled under the rear of the treadmill.
It's not only children at home that are at risk. Back in 2015, David Goldberg, 47, the chief executive officer of SurveyMonkey and husband of Sheryl Sanberg, chief operating officer of Facebook, was found lying by a gym treadmill with head trauma that resulted in his death.
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Though deaths may dominate the headlines when they occur, the CPSC says only 17 deaths associated with the use of treadmills have been reported between 2018 and 2020, according to NBC news.
These reports do not specify what type of trauma occurred or how it happened. Fitness, sports, and recreation safety expert Laura Miele-Pascoe, Ph.D., who testifies in court cases about these injuries, says many occur when runners fall and sustain burns, shoulder injuries, or head trauma. Experts say that both home runners and those who train in fitness centers can take steps to avoid falls and other injuries, and minimize the chance of serious injury. Here are some ways.
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Minimize distractions
Before you start your workout, fill your water bottle and fine-tune the playlist. Focus on the task at hand as you start to speed up. Miele-Pascoe suggests that you should stop multitasking once you are running. Do not check your email, send text messages, or make phone calls.
Keep children away
As we mentioned, the most serious treadmill injuries are not sustained by runners but rather by children who play on or near the treadmill. Tina Beebe, a former marketing manager at Club Industry (a trade show and publication for fitness facilities), says that if you own a treadmill at home, you should keep it locked up or secure it from children.
Start right
You can mount a treadmill correctly by using the handrails. Balance on the belt and step onto the side rails. Before pressing "start", balance on the belt and then step onto the sides, straddling the belt. If you don't keep up, you could end up falling off or even face-planting. This goes double if you're on an unfamiliar treadmill, says John Henwood, a running coach and founder/CEO of TheRUN, a now-defunct treadmill studio in New York City. Henwood suggests that you do a quick warmup to get used to the machine's operation before jumping into a speed run or tempo run.
Make sure you use the safety features
Every treadmill comes with a safety key that you can attach to your clothes. The key will pull out the belt immediately if you slip. It is better to use it than leave it hanging off the side or twisted around the rail. Miele-Pascoe suggests that you use the "stop" and "pause" buttons to stop the machine, if necessary. When you step back on a moving belt, it is much easier to lose your feet. If you move away from the machine, another runner or child may take your place. This can lead to a disaster.
Clearance:
Miele-Pascoe states that fitness facilities should allow for 48 inches (or four feet) of space behind a treadmill to prevent a user from falling off. This is a good rule of thumb to follow when using home treadmills. If you fall, hard concrete or cement flooring can increase your chances of serious injury. She suggests rubber matting and thin carpet to cushion the impact without interfering in the balance or calibration of the machine.
Keep your control
A treadmill can be used to do a good speed workout. That's why treadmill-focused fitness studios exist. Henwood points out that sprinting too hard can lead to injury. You should use the rate of perceived exertion, where zero represents a standstill and 10 represents a sprint. Try to not exceed nine of 10.
Learn from others
Miele-Pascoe recommends that you read the manual if your treadmill is a home treadmill. Follow the manufacturer's instructions on how to set it up and how to use it. Also, how often you should clean it or when to schedule service checks. Ask questions if you are at a gym that is new and have any questions. Beebe advises that you report any concerns to the facility managers, such as a frayed wire, or improper use.
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