How to Run Quietly On A Treadmill?

Running is an excellent way to stay fit, relieve stress, and improve your overall health. While running outdoors can be a great way to get fresh air and scenery, running on a treadmill is a convenient option, especially for people who live in apartments or have limited space. Although running on a treadmill may cause some minor common injuries.

However, one of the major concerns that people face while running on a treadmill is the noise it creates, which can be disturbing for people living in apartments. That’s why it’s essential to learn how to run quietly on a treadmill.

Running quietly on a treadmill is not only important for being considerate to your neighbors, but it also allows you to focus on your running form and reduces the risk of injury. In this post, we will discuss some simple tips and techniques that can help you run quietly on a treadmill, as well as some ways to reduce the noise of your treadmill in an apartment.

How to Run Quietly on a Treadmill?

Running quietly on a treadmill is not an easy task, especially if you are on a noisy treadmill. However, with some practice and focus, you can make your treadmill runs much quieter. Here are some simple tips and techniques that can help you run quietly on a treadmill:

Adjusting Your Strides

One of the most effective ways to reduce the noise of your treadmill is to adjust your stride. When you take longer strides, your feet will hit the treadmill harder, creating more noise. Instead, focus on taking shorter, quicker steps to reduce the impact and noise.

Focusing on Running Quietly

Consciously focusing on running quietly can also help reduce the noise of your treadmill. Instead of pounding your feet on the belt, try to land softly and quietly. Visualize yourself gliding over the surface of the treadmill, rather than slamming your feet down.

Running Without Headphones

While listening to music or podcasts can make your treadmill workout more enjoyable, it can also distract you from running quietly. When you wear headphones, you may not be able to hear how loud your steps are. Try running without headphones or lowering the volume to become more aware of the noise you’re making.

Keeping Knees Beneath Hips

Another effective way to reduce the noise of your treadmill is to maintain proper running form. Keeping your knees beneath your hips reduces the impact on your feet and minimizes the noise.

Using Your Core and Hips

Engaging your core and hips can also help you run quietly on a treadmill. When your core is engaged, it stabilizes your body and reduces the impact of each step, resulting in less noise.

Keeping Your Shoulders and Upper Body Relaxed

When you tense up your upper body, it can lead to a more forceful impact with the treadmill, creating more noise. To reduce the noise, keep your shoulders and upper body relaxed while you run.

Adding Brief Barefoot Runs to Your Training Plan

Adding barefoot runs to your training plan can also help you become more aware of your footfalls and improve your running form. Running barefoot forces you to land softly and quietly, which can translate to quieter running on the treadmill.

It’s important to note that making a sudden transition to quiet running on a treadmill can increase the risk of injury. Therefore, it’s crucial to make gradual changes to your running form to avoid injury and improve your running efficiency.

How to Reduce Treadmill Noise in an Apartment?

While adjusting your running technique can go a long way in reducing treadmill noise, there are also some measures you can take to minimize the noise produced by the treadmill itself. Here are some tips to reduce treadmill noise in an apartment:

Placing the Treadmill on a Flat Surface

The first step in reducing treadmill noise is to ensure that it is placed on a flat surface. A wobbly or uneven surface can cause vibrations that can amplify the noise produced by the treadmill. Use a spirit level to check that the treadmill is level, and adjust the legs or feet as needed to ensure that it is stable.

Using Thick Treadmill Mats or Isolation Pads

Treadmill mats or isolation pads are designed to absorb vibrations and reduce noise. They can be placed under the treadmill to help reduce the noise that is transmitted to the floor and walls. Look for mats or pads that are at least 1/4 inch thick and made from high-density foam or rubber.

Lubricating the Treadmill Belt

A dry or worn-out treadmill belt can cause friction and produce noise. Lubricating the treadmill belt with a silicone-based lubricant can reduce friction and noise. Be sure to follow the manufacturer’s instructions for lubrication and use a lubricant that is designed specifically for treadmills.

Adjusting the Treadmill’s Position in the Room

The position of the treadmill in the room can also affect the noise it produces. Avoid placing the treadmill against walls or in corners, as these areas can amplify the noise. Instead, place the treadmill in the center of the room and away from walls and corners.

Building a Soundproof Enclosure Around the Treadmill

For those who are really serious about reducing treadmill noise in an apartment, building a soundproof enclosure around the treadmill may be the best option. A soundproof enclosure can be built using materials such as mass-loaded vinyl, acoustic foam, and drywall. This can be a costly and time-consuming option, but it can provide significant noise reduction.

By following these tips, you can help reduce treadmill noise and be a considerate neighbor in your apartment building.


In conclusion, running on a treadmill can be a great way to stay fit and healthy, even if you live in an apartment. However, it’s important to be mindful of the noise you produce while using a treadmill, especially if you have neighbors living below or next to you. By adjusting your running technique and taking steps to reduce treadmill noise, you can enjoy a quiet and effective workout on your treadmill.