Holding the rails while using a treadmill is a common practice for many exercisers seeking stability or attempting to manage a higher speed or incline. Users often question if this habit reduces the effectiveness of their workout or compromises their form. While handrails are an important safety feature, relying on them for the duration of a workout significantly alters the intended benefits of the exercise. Understanding the physical and physiological consequences of gripping the rails provides a clear answer regarding this practice.
How Holding Rails Disrupts Natural Gait and Posture
Gripping the handrails immediately interferes with the body’s natural movement patterns. This primarily eliminates the reciprocal arm swing integral to walking and running. The loss of arm movement disrupts the body’s natural rotational balance, which the core and lower back muscles normally manage. To compensate, the body adopts an unnatural posture, often resulting in hunched shoulders and a forward lean from the waist instead of the ankles.
This distorted alignment places undue stress on the spine, neck, and shoulders, increasing the likelihood of strain injuries. When the hands are occupied, the body loses a primary mechanism for maintaining dynamic balance, meaning the smaller stabilizing muscles in the core are not adequately engaged. The altered gait pattern prevents the body from mimicking the mechanics of walking or running on solid ground. Continuous balance support also reduces the body’s ability to develop necessary locomotor coordination.
Why Holding Rails Undermines Your Workout Goals
Holding onto the treadmill rails provides partial body weight support, significantly reducing the physical effort required to move the legs. By leaning on the rails, you decrease the load on your lower body and core muscles. This reduction in workload directly impacts training intensity and the body’s physiological response to exercise.
Studies demonstrate that holding the rails, especially when leaning backward on an incline, decreases the metabolic cost of the workout, sometimes reducing calorie burn by nearly 32%. When effort is reduced, the cardiovascular system is not challenged as much, resulting in a lower heart rate and a less intense aerobic workout. The machine’s calorie expenditure estimate assumes hands-free movement. Relying on the rails also prevents the activation of deep core muscles and stabilizers necessary for developing overall balance, strength, and coordination.
Acceptable Uses and Safer Alternatives
The handrails are primarily intended as a safety feature, not as a continuous support mechanism. It is acceptable to use the rails momentarily when stepping on or off the machine, or when quickly adjusting settings. They can also be used for a brief touch to re-establish balance if you feel momentarily unstable. In medical or rehabilitative contexts, such as for individuals recovering from a stroke, holding the rails under professional guidance is recommended to improve gait stability and prevent falls.
For the general exerciser, the best alternative is to reduce the workout intensity to a level you can maintain hands-free. This means slowing the speed or lowering the incline until you can walk or run with an upright posture and natural arm swing. Focus on a slight forward lean that comes from the ankles, not bending at the waist, to keep your center of gravity correctly aligned. Always utilize the emergency stop clip, which attaches to your clothing, as it immediately stops the belt if you stumble or fall.