LOLZLetter 311 | Do You Need Different Running Shoes for the Treadmill?
Welcome!
After a few sunny days in Phoenix, Arizona, this Monday is hitting me hard. I ran the Mesa Half Marathon, and while the race didn't go exactly how I wanted, it wasn't terrible either. I ran a 1:32, which for not feeling it, I am proud of.
Over the past two months, due to weather (and this week doesn't look much different), I've had to run a lot on the treadmill. I have gotten a lot of questions about what shoes to wear!
Many runners assume that any running shoe is suitable for treadmill running. While this may hold true for most road running shoes, there are specific factors to consider when selecting footwear for treadmill workouts. Treadmills provide a controlled, uniform surface, which differs from outdoor terrain in terms of impact forces, grip requirements, and temperature conditions.
Considerations for Treadmill Running Shoes
Breathability
Since treadmills are used indoors, gyms can become warm, leading to increased foot perspiration. Breathable shoes, particularly those with lightweight mesh uppers and proper ventilation, enhance comfort and reduce the likelihood of overheating. You rarely want a shoe that your feet overheat in anyway, but you want to look for the most breathable models (wearing Goretex is probably not going to do you any favors).
Cushioning
Unlike outdoor running, treadmill workouts involve repetitive, uniform movements with minimal variation in terrain. This consistency can lead to strain if footwear lacks adequate cushioning for your foot type. Shoes with high-stack midsoles offer impact protection, particularly for runners logging extended treadmill miles.
Grip and Outsole Design
Given the predictable surface of a treadmill, excessive outsole grip is unnecessary. Unlike outdoor running, there are no sharp turns, wet surfaces, or variable terrain requiring aggressive traction. Shoes with moderately firm rubber and minimal outsole lugs provide a smoother, more natural stride. Shoes with deeper lugs like trail shoes can tear up and damage treadmills.
Shoe Weight
Lighter does not always mean better. Lighter shoes are generally preferable for treadmill running, as they can allow for a more efficient experience. The absence of rough terrain or abrupt directional changes reduces the need for heavier, reinforced designs.
Heel-to-Toe Drop Considerations
Heel drop affects muscle engagement, with lower drops placing more strain on the calves and Achilles, while higher drops shift the load to the quadriceps and hips. Transitioning between different heel drops should be done gradually to prevent discomfort or injury.
Like anything with running shoes, it is important to slowly work into a model you haven't run in before. If you're new to lower drop shoes (or new to higher drop shoes), don't just start running all of your miles in them. It can be a recipe for injury.
Stability in Treadmill Shoes
Overpronators or those seeking additional support should opt for stability shoes, especially for extended treadmill runs. Since treadmill running involves repetitive motion without terrain variability, neutral runners may also benefit from slight stability features to maintain efficiency over time. I've found that my ankles are worked more when I do super long runs on the treadmill.
Don't forget:
If you choose to use the same shoes as outdoors, it's important to clean them off. Getting sand, rocks, and ice on the bed of your treadmill can damage it.
So, Do you need different shoes for the treadmill?
The short answer is not usually. The long answer is depending on what outdoor shoe you're using, you may. While many road running shoes are compatible with treadmills, selecting a pair tailored to treadmill-specific conditions can enhance comfort, reduce strain, and optimize performance. Factors such as breathability, cushioning, outsole grip, weight, and stability should all be considered when choosing the best treadmill running shoes.
Do you use different shoes for the treadmill?
Finally, thank you to everyone who has shared their stories for the running as you age series. I'm going to finish going through them this week and get the series started for next week. :-) For those who missed it, I am bringing back the running as you age series and I'm looking for people of all ages to share their running stories. If you are interested in being featured in the newsletter, send me a separate email at fueledbylolz@gmail.com.
What is Keeping Me Entertained:
January Training Log: The Month of the Treadmill: My monthly training
Nike Unveils Swoosh TC in Three Locations: With Bowerman Track Club is dissolving, I cannot help but wonder...will we see most of the Nike athletes go here?
Shelby Houlihan Wins First Race Back After Four-Year Ban: I missed this last week, but Houlihan is not sponsored by anyone. I think it will be interesting if a brand decides to work with her.
While I don’t use a different shoe style for the treadmill. I do have a pair that I only use on the treadmill that way I keep them and treadmill clean and ready but they are the same style as my standard training shoe.