Indoor Running Tips for Winter

Should you run indoors or brave the winter weather? You’ll improve your fitness either way, but both treadmills and outdoor running offer unique benefits. Our guide covers what you should know about running on a treadmill vs. outside, how to select the best treadmill running shoes, and more!

Running On a Treadmill vs. Outside

Many runners find that time passes more quickly when running outside. You can use your run to explore new places or even run errands, run on a trail for an escape into nature, or include hills for a high-intensity workout. Challenging weather is the most obvious drawback, but the proper gear can keep you warm and dry in just about any condition.

Other runners prefer running on the treadmill vs. outside because it’s easy to control your pace, measure the calories you burn, and measure the distance you run. It’s also a good option if you don’t feel safe running outdoors, especially if you only have time to run after daylight hours. Plus, you’ll never have to worry about bad weather coming to your treadmill.

Our Top Treadmill Running Tips

If you’re new to treadmill running—or running in general—you’ll need to know how to get the most from your workout while reducing your risk of injury. Keep these treadmill running tips in mind:

• Don’t skip the warm-up: Spend ten to fifteen minutes jogging at a slow pace to warm up your muscles for your workout.
• Remember to cool down: The cool-down is just as important as the warm-up. At the end of your workout, spend ten to fifteen minutes jogging at a slow pace to allow your muscles to cool down gradually. Don’t skip it—muscles that cool down too fast after a run can get stiff!
• Plan your pace: During your workout, you don’t want to be calculating what treadmill speeds correspond with the paces you’re hoping to hit. Do this beforehand so that your run goes as smoothly as possible.
• Keep your eyes up: Don’t stare at your feet while you run. Be sure to keep your head up and look forward. You won’t have running obstacles like outdoors, but keeping your head down can cause your form to suffer.
• Don’t race: Try not to compare your pace against the pace of other treadmill users at your gym. Stick to your workout plan!

Best Treadmill Running Shoes: Features to Look For

If you run both outdoors and indoors, you may want to invest in a pair of shoes specifically for your treadmill runs. The best treadmill running shoes are designed to provide stability and shock absorption while remaining lightweight and comfortable. Look for these features when making your purchase:

• Springy bounce that makes running feel effortless with every step.
• Shock-absorbing, foam midsole for maximum support without the bulk.
• If you have wide feet or bunions, look for shoes with a wide toe box.
• Deep heel cup for enhanced support and stability.
• Treadmill shoes can be lighter and more breathable than trail running shoes because your feet need less protection. Engineered mesh is great at keeping your feet cool.
• If you have flat feet, look for a shoe that will control pronation without sacrificing support and cushioning.

Schedule a Virtual Visit for More Treadmill Running Tips!

Looking for more treadmill running tips? A licensed physical therapist can help you with everything from preventing injury and working out safely after recovery to finding the best treadmill running shoes to fight overpronation. Visit us at an IMPACT Physical Therapy location in Chicagoland or Champaign-Urbana, or request an in-person or virtual visit online!

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