Is It Bad to Hold the Treadmill Railings While Running?

Treadmills can provide an effective and efficient workout for people of all fitness levels without having to brave the elements outdoors. But it’s important to use the machine correctly so that you get the most out of your walk or run.

Though it’s tempting to brace yourself against the handrails, especially when you crank up the incline, they’re primarily there to help you get on and off the machine safely or to provide balance when you need it.

Learn more about why it’s best to avoid holding on to the handrails during your workout, plus some tips to take your treadmill session to the next level.

What's Wrong With Holding on to the Handrails?

Treadmills give you an indoor workout option with the same intensity as a run outdoors, according to Cleveland Clinic. You can control the pace and the incline to add variety to your runs, push yourself harder, or mimic your natural running stride.

Running or walking on a treadmill can help improve your balance and build leg strength, as it works your quadriceps, calves, glutes, and hamstrings, according to Harvard Health Publishing.

But when you grip the treadmill’s handrails during your workout, it “transfers the workload meant for your legs and core into your upper body,” says Amanda Foland, owner of Fit Studio in Franklin, Tennessee.

This means you’ll burn fewer calories, miss out on activating your core, and throw your body out of alignment, she says.

“Pressure on the upper body results in raised shoulders and a possible forward neck,” says Morgan Rees, a personal trainer and health and wellness coach in Los Angeles.

So while holding may help you feel like you’re conserving energy, you’re actually cheating yourself out of an effective workout and potentially worsening your posture, which could lead to pain and muscle imbalance, according to the YMCA of Central Stark County in Canton, Ohio.

In a recent small study, the authors advise against using the handrails on a treadmill. Participants who didn’t hold on to the handrails had slightly higher brain activation than those who did — and the faster the speed, the greater difference avoiding the handrails made. So by holding on, you could be depriving your brain of a workout, too.

Plus, holding on to the handrail could throw off your balance and put you at a greater risk of a fall, according to the YMCA of Greater Indianapolis.

“When the legs are no longer working as hard, you could easily trip or become unstable,” Rees says.

This may be especially true if holding on gives you a false sense of security and causes you to increase the incline or speed beyond a limit that feels natural for you.

When Is It Okay to Use the Handrails?

“Handrails are for safety only,” Foland says. “They serve as a place to rebalance and help you to stay in the middle of the belt.”

It’s okay to tap them every now and then for balance, but you should avoid gripping them tightly throughout your workout, according to the YMCA of Central Stark County.

Sometimes, a health professional will also recommend supported treadmill use under supervised conditions.

“If someone is recovering from a stroke or accident where their neuromuscular connection in the lower body is compromised, holding on to the rails improves gait economy,” Rees says.

In fact, one small study suggests that using the handrails can help people recovering from stroke reduce their risk of falls during their rehab sessions. The authors note, however, that this use depends on the goals of the sessions: If the intent is to build stability, then the handrails might not be advised.

Tips for Your Treadmill Workout

You might feel like you need to hold on to the handrails for greater stability or to get used to the machine if you’re new to treadmill workouts.

Foland recommends ditching the handrails with this safer alternative: “For beginners, the best scenario is to start slowly and work with no incline. From there, you can progress in speed and incline.”

Let your arms swing naturally at your sides as you walk or run, according to the YMCA of Central Stark County. This can help burn more calories and keep you stable.

If you still feel unsafe, you can always use the treadmill’s safety clip. If you fall, it’ll pull a key out of the machine and cause it to stop immediately, according to the YMCA of Greater Indianapolis.

Above all, be sure to listen to your body. If a workout feels too hard without holding on, try lowering your speed or incline until it feels doable. It’s okay to start slow and work your way up to faster speeds or a greater incline.

And make sure you always have a water bottle nearby so you can stay hydrated during exercise.

It’s also a good idea to check in with your doctor before starting a treadmill program, especially if you have a heart condition, according to Cleveland Clinic. Your doctor can also advise you on your gait and give you tips for safer running or walking.