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Believe it or not, my first big purchase was a treadmill. I think this was because it was something that I had always wanted. However, it was a pretty expensive thing to buy a kid. So by the time I was old enough to get a part-time job, I knew that a cheap treadmill was going to be the first thing I was going to gift myself.
It’s safe to say that I made plenty of mistakes as a 16-year-old who had never run on a treadmill before. Maintenance, inclines and training programmes were just a few areas that I failed in researching beforehand. I honestly think it was better to learn by making the mistakes myself than simply looking up how to run on a treadmill online. However, I wish I knew before making this big purchase what shoes I should wear on a treadmill.
Typical road running shoes are generally fine to use on a treadmill. It is best to avoid shoes you may have worn outdoors, as they can leave dirt on a treadmill. Furthermore, it’s important to avoid running on treadmills with shoes that have a design that could damage the treadmill’s belt. An example may be trail running shoes.
Whilst typical road running shoes are generally fine for a treadmill, it’s important to avoid running shoes that come with certain features and problems, such as those listed below.
- Don’t run on a treadmill with lugs– Shoes like trail running shoes tend to be equipped with lugs. These are the bumpy parts on the bottom of a shoe designed to help you run on uneven terrain. Whilst these are great for trail running, it’s not a smart idea to wear them on a treadmill. For one thing, they provide little to no benefit for running on a treadmill and could even hinder your training. For another, very thick lugs and even spikes that come on some running shoes could damage the treadmill.
- Don’t run on a treadmill in wet shoes- I mean, why would you even want to? If you’ve just put your running shoes through the wash or you’ve just completed a rainy run outside, it’s best to give these shoes some time to dry off before heading for a treadmill. Again, dirty shoes aren’t going to be great for the belt of a treadmill. What’s more, your chances of running anywhere in wet shoes increases your chances of getting blisters.
- Don’t run on a treadmill with loose laces- A lot of accidents have happened on treadmills due to loose laces. In my experience, the only times that I’ve fallen off a treadmill were when I hadn’t taken the time to tie my shoelaces properly. Unlike running on regular ground, it’s difficult to stop running at the exact moment you want to on a treadmill. The result of this is tripping over your own laces and facing some pretty nasty injuries. In some extreme cases, it’s even possible that your running shoe could come clean off! So to get an understanding of how tight your running shoes should be, why not check out this blog post?
Can I Wear Trail Running Shoes On A Treadmill?
As a general rule, you can wear trail running shoes on a treadmill. However, there are certain things you should keep in mind. Lugs on the bottom of treadmill running shoes which are used to add grip could potentially damage the treadmill’s belt. There’s also the fact that treadmill running shoes sacrifice flexibility for security – something that isn’t as important when running on a treadmill.
I’ve already run over the fact that trail running shoes that come with built-in lugs may feel slightly uncomfortable on a treadmill. There’s also the fact that trail running shoes are designed to be a lot more robust with extra padding and a reinforced toe box.
So if you plan on running on a treadmill for a long period of time, your feet could become overheated and restricted.
That being said, runners who don’t mind the extra security and have a pair of trail running shoes at home already can feel safe in knowing that most of the time, this type of shoe can be used to run on a treadmill with ease.
Whilst trail running shoes aren’t ideal, there is little harm in wearing them on a treadmill if you have nothing else.
Do You Need Special Running Shoes For A Treadmill?
There are plenty of running shoes out there that are perfect for a treadmill. While many people will be fine using a typical pair of road running shoes, there will always be a few gear enthusiasts who are dead set on having the best kit for training.
There are no types of running shoes designed to be used especially for a treadmill. With this in mind, there are many features associated with specific types of running shoes which may make running on a treadmill easier.
When looking for running shoes for a treadmill, try to find a shoe that offers the following features:
- Cushioning- Treadmills have hard surfaces and so adding a spring to your step is a good idea. Padding on the bottom of running shoes is excellent for lessening the impact that running can have on your joints and helping to prevent injury.
- Support- Treadmill running gives you less control than regular running. Without the ability to change direction or speed quickly, your feet must have plenty of support to help you stay on track.
- Breathability- Just like running outside on a hot day, running inside means that your feet can be subject to overheating. Although you might expect your feet to get a little warmer while exercising, allowing your feet to overheat can introduce moisture, leading to more friction and potential blisters.
Is It Better To Run Barefoot Or With Shoes On A Treadmill?
There may seem some benefit to running on a treadmill without shoes because, unlike running outdoors, there’s a lot less risk of stepping on something like a sharp rock or jagged object.
There are several advantages and disadvantages to running barefoot on a treadmill. Whilst your feet may naturally help you balance, there is also an increased risk of injury.
According to experts, running on a treadmill barefoot offers the following advantages and disadvantages:
Advantages
- You will develop a more natural step- Running shoes have made us comfortable with running in a way that our feet would not do without them. Running barefoot means that we are much more likely to land on the front of the foot rather than the heel because our feet are no longer protected by a hell of a lot of padding.
- Your balance may get better- By keeping your feet safe, running shoes are often more restrictive and don’t offer the freedom you get with running barefoot. Without running shoes, you can expand your toes and use the full surface area of your foot. This, in turn, may help improve your balance.
- You could strengthen parts of your legs- Without having your running shoes do the dirty work for you, your calf muscles and tendons might be forced to pick up the slack. The result? Stronger legs!
Disadvantage
- Less support- A specific advantage to wearing running shoes on a treadmill is that they offer plenty of support to your feet. Although certain areas of your legs and feet may become strengthened by running on a treadmill barefoot, you are also at a higher risk of injury without the protection that comes with running shoes.
- Danger from the surface- Although a clean treadmill belt can minimise your risk of getting hurt from anything jagged or in the way, it doesn’t eliminate the chances of it happening entirely. For example, I can think of more than one occasion when I’ve had my keys resting in the holding compartment of a treadmill only to accidentally knock them onto the belt and accidentally step on them. This is something that could certainly be a lot more painful had I not been wearing shoes at the time.
- It’s not practical- If you plan on running barefoot outdoors, then great. However, if you’re like the rest of us regular runners, the chances are that you’ll be wearing running shoes next time you go outside for a run. The benefits that come with running barefoot aren’t likely to do you any favours next time it comes to a 5K race of something similar.
Can You Wear Sandals On A Treadmill?
It appears that one of the most common questions people are asking is, can you wear sandals on a treadmill? I understand that running on a treadmill offers a chance for a more comfortable run, but is running in sandals a step too far?
You should never attempt to run on a treadmill in sandals. Sandals are designed specifically to slip off your feet with ease. Wearing sandals whilst running on a treadmill could easily result in injury should they slip off mid-run.
In addition to the risk of injury, there is literally no benefit to wearing sandals on a treadmill. Wearing sandals could potentially stop you from receiving the benefits associated with running barefoot and also stop you from getting the benefits from a legit pair of running shoes. There is no simpler way to put this. Wearing sandals on a treadmill is a bad idea.
Can You Wear Training Shoes On A Treadmill?
Training shoes are designed to be fit for many different purposes. But are they suitable to be worn on a treadmill?
Training shoes can be worn on a treadmill; however, it’s important to recognize that no shoes are better to run in than running shoes themselves. Although running shoes are made to help withstand a large variety of different activities, by doing so, they forfeit the ability to top running shoes.
When comparing running shoes to training shoes, it’s important to take note of the following:
- Training shoes are built with little restriction around the upper and midsole area. Although flexibility may be something you’re looking for when running on a treadmill, it can be just as important to ensure that you have the right amount of support.
- Training shoes are made with a lower heel drop so that you can push off from the ground when doing exercises such as high-intensity workouts. If you run on a treadmill and land heel first, a low heel drop could be problematic.
Is It Bad To Walk On A Treadmill With Socks?
Ok, I thought sandals were a weird one, but this question tops it.
You should not walk or run on a treadmill whilst wearing socks. Using a treadmill whilst wearing only socks can easily result in a slip due to the lack of friction between your socks and the surface of the belt.
With this being said, it’s important to note that just because socks can’t be the only thing you wear on a treadmill, they shouldn’t go completely ignored. Keep your eye out for socks that may serve different purposes for your feet. Here are a few examples:
- Anti Blister Socks- Contains two breathable layers where the material rubs against itself rather than your foot. Perfect for any sport that involves a lot of friction.
- Compression Socks- Add pressure to your feet which can reduce swelling and help maintain blood flow. Sometimes compression socks are even prescribed by a GP to help prevent injury.
- Toe Socks- Another type of sock that’s excellent for preventing friction. Toe socks are great because the extra bit of fabric between the toes acts as a protective layer and stops the toes from coming into contact with one another. A perfect choice if you are someone who experiences blisters between your toes!
Although you should never wear socks when walking OR running on a treadmill, it is possible to take a slightly more relaxed approach when choosing to walk rather than run. Whilst running shoes are always recommended, wearing shoes that you feel most comfortable in may be all you need for a slow-paced treadmill walk.
Is The Treadmill Bad For Your Feet?
Just like any exercise, the risk of injury is always there. Sadly running on a treadmill is no exception.
Running on a treadmill, whilst offering a lot of convenience and health benefits, can also be bad for your feet if done to excess. Factors such as the incline of a treadmill and the hardness of its surface can all contribute to problems with your feet.
Potential Problems From Treadmill Running Include:
- Muscle Strain- Runners tend to keep their knees straight rather than slightly bent as they would normally run on a flat incline. Doing this can cause runners to use a treadmill with an unnatural posture and wind up with a number of injuries because of that.
- Uphill Ankles- Many people jump straight to the incline setting on a treadmill because it offers the chance to burn more calories and build up strength and resistance. The problem with this is that this position of your feet can cause a lot of pain and swell in the ankles.
Conclusion
The bottom line to take away from this post is that treadmills are a great piece of kit for runners to consider using in their exercise routine. Although some shoes are better than others, a normal pair of running shoes will be just fine to use on the treadmill. But remember, no matter what shoes you are wearing, there will always be some risk of injury associated with running on a treadmill. My advice, wear one pair of running shoes but be sure to use them in different environments.
