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If you do daily morning runs just like me, I’m confident that you’ve mastered the art of running silently or are trying to find ways to run quietly.
It’s never an easy feat to perform this intense cardio workout while at the same time keeping the noise down.
Running is an excellent form of exercise that most people enjoy.
It gets the heart pumping and has the potential to help with weight loss, but it can be challenging to do quietly.
If you’re trying not to disturb your family members or neighbors by running outside, then I’m here to highlight for you some of the best ways on how to run quietly.
Can You Run Silently?
Yes! You can run quietly and even jump quietly. However, it’s a tricky feat and requires one to learn the art of landing silently.
This guide is dedicated to helping you master the art of running quietly.
1. Watch Where You Run
Running silently is much difficult on crunchy gravel than it is on pavements or leafy surfaces.
If you truly need to maintain your quietness, I recommend you do terrain surveillance and determine which route is the quietest for you.
If you do your runs in the woods or other outdoor settings, it’s important to try to run on soft ground- such as grass areas and dirt.
Additionally, I would also advise you to run on wet leaves and avoid dry and crunchy leaves.
Also, when running outdoors, watch out for rocks and roots as they may contribute to more noise.
Slowly put your weight onto the root or rock but make sure that it won’t change in position or make noise.
It’s also best to avoid running onto the rock and roots as they could result in injuries.
If you jog in a city environment, it’s important to avoid graveled areas, wooden walkways, cobblestones, and other surfaces that produce noise.
2. Take Shorter Strides and Knees Beneath the Hips
With shorter strides, you won’t be making much noise compared to taking longer strides.
If you take shorter strides, it also means that you will be making more strides per minute compared to taking longer strides.
Additionally, you should make sure that your knee positioning is checked- keep the knees beneath your hips to help reduce the impact you make with the ground with each step you make.
You should be light on your toes rather than slamming your feet down with each stride.
3. Be Relaxed
You should always keep your entire upper body relaxed if you need to achieve quieter running.
You should avoid keeping your shoulders tight and high but instead keep them low and relaxed.
Always keep tabs on your shoulder positioning throughout your running session to ensure that they don’t get tight and high.
This is because tight shoulders will impact your center of gravity.
Keeping your shoulders relaxed is an art that should be mastered over a period of time.
It’s not something like a switch that you simply flip and adjust- you need to master it through several running sessions.
Lastly, you should also ensure that you focus on tightening your core and relaxing your hands for a smoother run.
4. Avoid Running with Your Headphones
One thing that could also be making your morning or evening runs noisier is running with your headphones.
Even though you may think that you’re running quietly, the truth is that the music could be masking the sound of your feet stomping on the ground.
I would advise you to get rid of the earphones or earplugs until you have mastered the art of running quietly.
5. Put on Soft Running Shoes
The softer the footwear, the lesser the noise, and the harder the footwear, the louder the stomping noise.
The best type of running footwear would be soft-soled shoes and some socks.
Avoid hard-soled shoes as they won’t give you the bouncy feel when running- and this could not only result in louder running sessions but also could negatively impact your knees. (Source)
Additionally, ensure that the shoes you wear fit snuggly. This is because shoes that don’t fit well can make squeaking noises when your feet become sweaty.
You should also tuck your shoelaces into your shoes as they may click against the floor or the shoe as you run.
6. Wear Tight Clothing
If you wear loose pants, they can rub against your legs when running, producing a rustling sound.
You should focus on wearing tight running pants as this will help reduce the possibility of making rustling noises when running.
Additionally, soft cotton clothing will also help keep the noise levels to a minimum.
What Are the Benefits of Running Quietly?
The major and most crucial benefit of quiet running is the fact that it will help prevent injuries.
Quiet running doesn’t require you to think about your foot strikes or for.
All you have to do is to focus on making less noise with each foot strike- and that’s it.
The technique is so simple and yet so hard to coach.
The trick in this cake would be to run soft- and don’t spend too much of your physical and mental energy trying to adjust anything.
Simply focus on making less noise when your feet hit the ground, and the rest will come naturally.
Final Thoughts on How to Run Quietly
Above are some of the best methods on how to run quietly.
The most straightforward trick is that you shouldn’t over complicate things but instead focus your mind towards quiet running.
You shouldn’t worry too much about other adjustments as you might find yourself overwhelmed and end up giving up.
Aim at reducing the impact your feet make with the ground
Meet Mike O’Connor, (a DIY enthusiast), living in Cincinnati, a city ranked as the noisiest in the USA.
As a work from home dad, I have a first hand experience of how noise can truly affect your well being.
Soundproofing isn’t something that should be taken as a hobby, it should be a skill that every homeowner should be equipped with.
Most of the work documented on this blog comes from purely first hand experience, and the products recommended work as indicated.