Top 12 Tips on How to Run Quietly (Treadmill and Outdoors)

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Have you ever found yourself on an early morning jog, wishing you could blend into the shadows like a stealthy ninja?

Perhaps you’re an avid trail runner, eager to explore the wilderness without disturbing its serene inhabitants. Whether you’re a fitness enthusiast, nature lover, or simply a fan of mystery and intrigue, learning the art of running quietly can be an invaluable skill.

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.

From adjusting your footfall to mastering your breathing, we’ll unlock the tips and tricks that will have you gliding through your running routes like a shadow in the night.

how to run quietly

1. Footwear Matters

Selecting the right running shoes is fundamental to achieving a quieter stride. Seek out shoes with adequate cushioning and shock absorption properties, which will absorb the impact of your footfalls and minimize the noise.

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.

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.

It would be best if you also tucked your shoelaces into your shoes as they may click against the floor or the shoe as you run.

Lastly, consider lightweight and flexible shoes that facilitate natural foot movement, contributing to quieter landings.

2. Work on Your Form

Improving your running technique is key to silent running. Focus on adopting a midfoot or forefoot strike instead of landing on your heels, distributing the impact more evenly and generating less noise. Engage your core, maintain an upright posture, and relax your shoulders to achieve a balanced and efficient stride.

Tip: As you run, imagine you’re sneaking up on someone, maintaining light, gentle strides to avoid detection.

3. Be Relaxed

You should always keep your entire upper body relaxed to achieve quieter running. You should avoid keeping your shoulders tight and high but keep them low and relaxed.

Always keep tabs on your shoulder positioning throughout your running session to ensure 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 flip and adjust- you must master it through several running sessions.

Lastly, it would help if you also focused on tightening your core and relaxing your hands for a smoother run.

4. Increase Stride Cadence

An effective way to minimize noise is by increasing your stride cadence.

Aim for a cadence of around 180 steps per minute, encouraging shorter strides and lighter footfalls. Regularly practice running at this cadence to ingrain the rhythm into your muscle memory.

Additionally, you should ensure 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. It would help to be light on your toes rather than slamming your feet down with each stride.

5. Choose the Right Surface

While it’s not always possible to choose your running surface, opt for softer terrain such as grass, dirt trails, or rubber tracks when given the option.

Running silently is much more difficult on crunchy gravel than 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 essential to try to run on soft ground- such as grass areas and dirt.

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.

Tip: Choose a picturesque trail through the woods for your weekend run, where the soft earth muffles your steps, leaving only the sounds of nature to accompany you.

6. Focus on Breathing

Mindful breathing enhances your running experience and contributes to a quieter run. Focus on deep, controlled breathing to avoid heavy and noisy exhalations that can disrupt your rhythm.

Tip: Incorporate meditation techniques, such as inhaling for three steps and exhaling for four, to synchronize your breath with your strides.

7. Strengthen Your Muscles

A strong and stable body is the foundation of quiet running. Incorporate strength training exercises that target your core, hips, glutes, and legs. A strong foundation will allow you to maintain balance and control during your runs, leading to more graceful and silent movements.

8. Practice Quiet Running Exercises

Devote time to specific exercises that emphasize quiet running techniques. Incorporate skipping, hopping, or running in place with a focus on silent movements. These drills heighten your proprioception and body awareness, leading to smoother and quieter strides.

Tip: Perform skipping drills in an empty parking lot, being conscious of how quietly you can land and push off the ground.

9. Develop Mental Focus

Running quietly requires mindfulness and mental focus. Concentrate on each step, the way your feet connect with the ground and the rhythm of your breath. Developing mental clarity will help you stay attuned to your movements and make real-time adjustments.

During your runs, practice mindfulness by periodically checking in with your body and adjusting your form as needed.

Tips on How to Run Quietly

10.Monitor and Adjust

Record yourself running or enlist a running partner to provide feedback on your technique. Analyze the footage or input to identify areas for improvement and set goals for your progression.

Regularly track your performance to celebrate achievements and address areas that need further refinement.

Tip: Review your running logs and note the improvements in your stride and the noise reduction. Celebrate each milestone, whether personal best or a smoother, quieter run.

11.Wear Tight Clothing

Choose clothing that allows you to move freely without rustling or making noise. Opt for lightweight, moisture-wicking, stretchable fabrics that minimize friction and reduce unwanted sounds. Avoid clothing with zippers, buttons, or other accessories that might jingle or clank as you move.

Additionally, 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.

Soft cotton clothing will also help keep the noise levels to a minimum.

12. 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.

Additionally, while listening to music or podcasts can be enjoyable during your run, using headphones can also compromise your safety and awareness of your surroundings.

I would advise you to get rid of the earphones or earplugs until you have mastered the art of running quietly.

How to Run Silently/ Quietly on a Treadmill

Running silently on a treadmill is an art that requires a combination of thoughtful techniques, proper equipment, and continuous upkeep to minimize noise and impact during your workout.

Here’s a detailed guide with additional information on each troubleshooting method to help you achieve a noise-free workout.

  • Select the Perfect Footwear
  • Mindful Footstrike

an image showing a man running on a treadmill

Strategic Treadmill Placement

 Properly positioning your treadmill is crucial for noise reduction. Place it on a solid and level surface to avoid wobbling or vibrations that can amplify noise.

Utilize a high-quality treadmill mat or place rubber pads beneath the equipment to further absorb vibrations and prevent them from reverberating through the floor, thus reducing sound transmission.

Routine Maintenance

Regular maintenance is essential to keep your treadmill operating quietly and efficiently.

Follow the manufacturer’s maintenance guidelines, which typically involve lubricating the belt, checking for loose parts, and tightening any bolts or screws that might have loosened over time.

Regular maintenance prevents squeaking and rattling noises that can disrupt your workout.

Adapt Your Speed

Adjust your running speed to find a pace that minimizes noise and impact. Running at higher speeds can generate more noise, so consider incorporating slower jogging or walking intervals into your workout.

This can still provide an effective cardiovascular workout while reducing overall noise levels.

Utilize Sound Dampening Materials

Place rubber mats, foam pads, or commercial anti-vibration pads beneath the treadmill to dampen sound and vibrations further.

These materials act as buffers, reducing noise transfer to the surrounding environment. Ensure the treadmill is securely positioned on these dampening materials for maximum effectiveness.

Embrace Noise-Canceling Technology

Consider wearing noise-canceling headphones during your workout if allowed and safe for your environment.

Noise-canceling headphones use advanced technology to actively reduce external noises, allowing you to focus on your run while minimizing distractions.

 Choose Ideal Workout Times

Be considerate of others around you by scheduling your treadmill workouts during less busy hours.

Avoid early mornings or late evenings when others might be sensitive to noise disturbances. Communicate with family members or housemates if you’re exercising at home to establish mutually agreeable workout times.

Incorporate Interval Training

Introducing interval training into your routine adds variety to your workout and helps reduce continuous treadmill noise.

Alternating between high-intensity running and brief rest periods makes your workout more engaging and provides brief moments of silence between intense segments.

Final thoughts on Running Quietly

Becoming a stealthy runner, mastering the art of running silently, is a transformative journey that combines technique, form, and mindfulness.

You’ll move silently and efficiently through your runs by choosing appropriate footwear, refining your running form, increasing stride cadence, and focusing on strength training. Embrace softer running surfaces, control your breath, and use drills to finesse your skills.

Cultivate mental focus, and take time to evaluate your progress, celebrating your achievements.

By embodying the essence of a stealthy runner, you’ll enhance your performance and forge a deeper connection with your environment, immersing yourself in the pure joy of running.

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