SHOULD YOU USE THE TREADMILL HANDRAILS?

​If you look over to the treadmill section, more than likely you will see someone holding onto the handrails or draping their hands over the top. I bet you might even see a few people running this way. What is the correct approach? Should you use the handrails? 

​Unless you have a medical condition that would interfere with balance, or a significant impairment, you should not be using the treadmill handrails. Besides decreasing effort, holding onto the handrails promotes poor posture and burns less calories. 
 
Most people who do this have no idea it is a much less effective way to use the treadmill. Afterall, people tend to mimic what they see others doing in the gym. How bad is this though? If you want to get the most out of your time on the machine, let go of the handrails.

Handrails don’t need to be used
 
Treadmills are designed to mimic natural walking stride while controlling the pace and incline. Holding on throws off that natural stride. Using the handrails transfers the workload meant for your legs and core into your upper body.
 
When I saw a client using the handrails while walking on an almost flat incline, I asked why he was doing that. His response, “I’m not sure….because they’re there?” I think this is what happens to most people. The first few times in a gym can feel intimidating. You might have felt more confident using the handrails and never tried walking or running hands-free.
 
Slow down
 
We have all seen the person who is going way too fast and holding on for dear life. You can go slower and get the same, or better, workout. Go as slow as you need for maintaining your balance and good form.

If this is your first time trying hands-free, set the speed lower than you are used to using. You can gradually increase it after a minute or two. It will feel more challenging and you will be changing your body mechanics in a positive way.

Use the right amount of incline

If you crank the treadmill incline as high as it will go and you cannot go hands-free, then you need to bring the incline down. As you practice, you will be able to add more incline to increase the level of difficulty. 

Safety

You can use the handrails when getting onto and off of the treadmill. If at any time you feel unstable, use the handrails briefly until you feel steady. You can always slow the speed and adjust your posture. 
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If you feel the need to grab the handrails during your workout, it is a good indication that you need to lower your speed or incline. You might be going faster than you can handle right now. Over time you will develop better balance and ability.