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Look at you, keeping your resolutions! We’re psyched you’re still going to the gym, jumping on the treadmill and actually running (well, most of the time). But there’s always room for slight improvements. Avoid these six treadmill pitfalls and you’ll stay healthy, injury-free and burn 25 percent more calories. Really.

treadmilltina
NBC

TWISTING YOUR NECK TO WATCH TV

Or eating ice cream. Or basically just multitasking too much. We know that How I Met Your Mother rerun is really thrilling. You know what isn’t? Straining your neck and spending the rest of the week in bed with a hot water bottle.

treadmilljane
Hulu

HOLDING ON TO THE HANDLES

As long as you keep running, you can do whatever you want with your arms, right? Nope. When you hold onto the handles or sides of the treadmill to give your legs a break, you’re cheating yourself out of burning 20 to 25 percent more calories, according to personal trainer Tom Campbell. Let go and slow down your pace if needed--just engage your whole body.

treadmilldogs

STAYING TOO CLOSE TO THE FRONT

Yes, we know you’re afraid of falling off. So are we. But that doesn’t give you an excuse to run on the front half of the belt. You’ll end up taking smaller steps, which can actually increase the risk of injury, not decrease it. Lengthen your stride and stick to the center of the belt for a faster and safer run.

RELATED: Science Says You Should Dance to Beyoncé Before You Run

treadmillburn

PUTTING WEIGHT ON YOUR HEELS

As you run, make sure you’re hitting the treadmill belt with the middle of your foot, then rolling up to your toes. Landing on your heels puts unnecessary stress on your knees and could cause shin splints. Ow.

treadmillgoldie
Paramount Pictures

SETTING THE INCLINE TOO STEEP

If you run at the maximum incline, you’ll get a great workout--for a while. But if you’re running at the max every single time, you’re also working the same muscles every time. Run at a variety of settings to burn the most calories and keep all of your muscles moving.

treadmillwill

NEVER SETTING THE INCLINE AT ALL

It’s still better than sitting on the couch eating Doritos, but running at a zero incline every single time stops being challenging for your muscles after a few weeks. Also, aren’t you bored?

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