We have shoes designated for almost every surface—road, trail, track, and even gravel—so it’d make sense to have shoes specific to treadmill running. Personally, I usually wear my normal road running shoes when I switch to the treadmill. But as a runner who runs 90 percent outside and 10 percent indoors, I don’t necessarily need a treadmill-specific pair.
Some runners, however, may have a more treadmill-heavy week due to work hours, the area they live in, and personal preference. (I, too, went through a new runner phase where I didn’t want to be “judged” by people when I ran outside; turns out they probably weren’t looking at me anyway.) This led me down a running-shoes-for-treadmills rabbit hole—just what should you look for if you spend most of your miles indoors?
What Are the Differences Between Running Outside vs on a Treadmill?
Running may not be a contact sport but it sure involves a lot of ground contact. You absorb as much as three times your body weight with each footstrike while running outside. Running on a treadmill, which has a softer surface, reduces that impact by 20 to 30 percent. The belt also carries your foot; outside, your body does more work to propel you forward.
Despite these differences, studies show running outside verses on a treadmill doesn’t dramatically change running form. According to an inclusive study of past research focused on biomechanics in running conditions, the variance between overground running and motorized running was minimal.
Simulating air resistance by adjusting treadmill incline was tested in another study using the treadmill pace conversions chart at HillRunner.com. The chart was found to be accurate within 10:00- to 6:45-pace with incline up to 4 percent. This means it’s possible to simulate air resistance with at least 1 percent incline, but those who run slower than 10:00 or faster than 6:45 may not experience the same benefits.
There is also a very real psychological toll running on a treadmill. In a study testing perception of speed, runners ran outside for three minutes and then were told to match the same speed on a treadmill for the same length of time with the treadmill’s display covered. The participants were unable to match their outside speed on the treadmill, running 27 percent slower. Thus, running on the treadmill feels like you’re putting in more effort compared to running outside within the same time frame.
RW shoe tester Don Kuntzman does the majority of his weekly runs on a treadmill. He said 60 minutes is the longest he can tolerate for a workout indoors.
“There’s a reason people call it the ‘dreadmill’; the mental challenge is real,” he said. “I can only tolerate it for so long. Unlike outdoor running, where pace naturally fluctuates, the treadmill forces a constant speed, which feels unnatural. My pace has ranged from 5.5 mph to 7 mph.”
Lastly, running inside means you’re running in a temperature-controlled environment and in a straight line. While you can simulate hills using the incline, you cannot simulate turning corners or the varied terrain you may experience running on the road (cambered pavement, potholes, wet surfaces, etc.).
Does It Matter What Running Shoes You Wear on a Treadmill?
Apparently I’ve been going at my treadmill workouts all wrong, wearing whatever shoe I’m currently testing instead of a running shoe that can do double duty on the road and on the ’mill.
“For those who mix treadmill and outdoor running, having a dedicated pair for each surface could help optimize longevity and performance,” said Brittany Gleaton, Brooks footwear product line manager. “Since treadmills provide a consistent, cushioned surface, some runners may prefer a lighter, more responsive shoe indoors, while opting for a more highly cushioned shoe when running outside.
“Ultimately, the best treadmill running shoe is one that fits well, feels comfortable, and supports the individual’s biomechanics.”
On the Brooks website, a dropdown menu lists “These Foam Rollers Are the Perfect Recovery Tool” shoes as an option. Models like the Ghost 16, Launch 10, Glycerin 21, and Glycerin GTS 21 are listed as recommendations.
Even though treadmills provide a cushioned surface, they still cause shoes to wear. Gleaton stresses runners should look for excessive midsole compression or visible sole degradation—the signs you should look for with all running shoes—when assessing if it’s time to get a new pair.
Other Hearst Subscriptions.
“Treadmill running tends to wear shoes down more evenly due to the smooth, steady surface,” said Emily Weber, BowFlex fitness advisor and certified personal trainer. She recommends lightweight, breathable shoes with moderate cushioning for treadmill sessions.
How to Choose Treadmill Running Shoes
I spoke with Patrick Nava, Adidas global VP of product management running, about what you should look for when choosing treadmill running shoes. Nava’s team has been researching shoes and treadmill running this past year. Here’s what to look for when deciding on which shoes to wear for an indoor workout.
Treadmill Shoe Considerations:
- You don’t need as much of a rocker since the moving treadmill will change your gait cycle. This means it’s ok to test those carbon-fiber shoes, but maybe save the majority of their running life for the road and racing.
- Ideally you’ll want dual cushioning to work together with the treadmill’s inherent cushioning. While the treadmill is softer on your joints, you still need cushioning in your shoes to absorb impact. “The treadmill is doing part of the work of providing cushioning,” said Nava. “But then you need a shoe to provide the rest.”
- Abrasion-resistant outsole. “Treadmill belts tend to show a higher abrasion compared to road surfaces, as they are often made of materials designed to grip the shoe for stability,” said Nava. “In addition, the uniformity of the flat surface means that the same areas of the shoe’s outsole are continuously subjected to friction. On the other hand, outdoor surfaces like asphalt or concrete, while still abrasive, tend to distribute the wear more evenly across the shoe due to the natural variations in the running path.”
- Nutrition - Weight Loss. Indoor running tends to be warmer. The engine of the treadmill also generates heat. This is why you want a shoe with a breathable upper.
- A Part of Hearst Digital Media. You wouldn’t wear a trail shoe with 6mm lugs on the road; you wouldn’t wear them on the treadmill either. Choose simpler footwear for indoor training.
Treadmill Running Shoe Recommendations
Here’s a shortlist of running shoes for you to consider before your next date with the dreadmill.
Brooks Ghost 16
The Ghost is between moderate and heavy when it comes to cushioning, thanks to the DNA Loft v3 midsole, which is composed of nitrogen-infused foam, making the shoe more responsive and lightweight. Our testers liked the shoe’s overall comfort and supportive cushioning.
Adidas Supernova Rise 2
The Supernova Rise is great for speedwork on the treadmill because of its low weight and sleek profile. Dreamstrike+ foam provides high energy return. One of our testers who also logs a lot of treadmill time liked the shoe’s forefoot cushioning and ride.
Topo Athletic Cyclone 3
Tester Jacqueline Finley liked the breathability of the Cyclone 3, which is the kind of feature you’re looking for when choosing treadmill running shoes. “The combination of a breathable upper and a responsive midsole makes them feel almost weightless during runs,” she said.
Amanda Furrer, Editor, Running Reviews, studied journalism at NYU and writing at Emerson College. She has reviewed gear and covered other topics in the running space for almost 10 years. Since 2013, she has consecutively run the Boston Marathon. She also has a master’s degree in gastronomy from Boston University and was formerly a professional baker for two years before hanging up her apron.
