While running outdoors is wonderful, sometimes it’s not possible. On those days, you opt for the treadmill.
There are plenty of pros to working out on a treadmill. For starters, the environment. You don’t have to deal with hot, cold, windy, rainy, or icy conditions. If you’re running on a treadmill at home, you can stay close to your kids and fur babies, as well as your cell phone for work-related calls. Without having to deal with the outdoor elements, you can control your pace more easily, ratcheting up the speed for intervals or slowing it down for an easy run.
On a treadmill, you don’t have to compete with hot pavement, puddles, rocks, or other factors that wear your shoes down faster. That doesn’t necessarily mean your shoes last longer on a treadmill (as a general rule of thumb, you should retire and replace your running shoes after 400 miles), but they don’t need to be quite as durable as your outdoor shoes.
- A treadmill is a machine, so naturally, it heats up when in use. To keep your feet from burning up on the belt, pick shoes with plenty of ventilation.
- Just-right cushioning. Treadmills are softer than pavement, so you might consider a slightly firmer shoe than you would normally run in on the road.
- Runners generally take shorter, faster strides on the treadmill than they do outdoors, so picking a lightweight shoe can make your run more comfortable.
- Because treadmill belts can be slippery, it’s best to have a shoe with a solid grip.
Favorite Saucony shoes for treadmill workouts
As well as engineering shoes for the road, track, or trail, Saucony makes shoes designed for treadmill running.
- Endorphin Shift. Engineered with SPEEDROLL Technology to propel you forward, PWRRUN foam cushioning for a comfortable ride, and a deep FORMFIT design that hugs your feet for a customized fit
- Kinvara. Designed with light and responsive PWRRUN cushioning, PWRRUN+ sockliner, and a durable XT-900 rubber sole; plus, it’s lightweight with a 4mm heel-to-toe offset
- Freedom. Built with PWRRUN PB foam cushioning and PWRRUN+ sockliner for support and stability and has a lower-to-the-ground, locked-down fit so you can confidently take on a treadmill workout
Tips for your indoor workout on a treadmill
- Focus on your form. Because of its space restraints, the treadmill is not as forgiving as the open road, so there’s no room to get sloppy. You’ll want to keep your hips level, core engaged, and legs tracking straight, to avoid side-to-side movement. Be cautious not to overstride, as landing too far back on the belt could send you flying off.
- Pick a pace that feels comfortable. Paces on treadmills often feel harder than they do outdoors, likely because there are fewer distractions, less airflow, and more concentration on your form. Start at an easier pace than you would normally run, then gradually work up to your normal speed. The more time you spend on the treadmill, the easier your pace will become.
- Break up your workout with intervals. An easy six miles might fly by outside, but it drags on a treadmill. To break up the tedium, incorporate short, fast bursts during your run. For example, if you’re running comfortably at 7 mph, increase the speed to 8 mph for one minute, then bring it back down for five minutes. Keep repeating throughout your run.
- Invest in a pair of headphones. Treadmill running can seem less exciting than running outdoors, but that’s nothing an inspiring playlist, interesting podcast, or fast-paced audiobook can’t fix.
- Stream a workout. If you want to take the guesswork out of deciding your workout for the day, consider subscribing to a streaming treadmill running app such as Peloton, iFit, or Aaptiv.
With a treadmill, un-runnable days are suddenly runnable, which is no small win. Whether circumstances force you to run on the treadmill or you do so voluntarily, be sure to get the most out of it by wearing the right shoes and following these tips.
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