The debate over whether to wear shoes on a treadmill is as old as treadmills themselves. Some swear by the “natural feel” of barefoot running, while others insist shoes are non-negotiable for safety. Let’s cut through the noise and explore what experts, research, and real-world experience say about this topic—so you can stride confidently.
The Short Answer
Yes, you should wear shoes on a treadmill—unless you’re using a model specifically designed for barefoot use. Shoes provide cushioning, support, and protection against friction burns, blisters, and long-term joint strain. That said, how you wear them (and what type you choose) matters just as much.
Why Shoes Matter on a Treadmill
- Impact Absorption:
Even with a treadmill’s built-in cushioning, your joints absorb 2–3x your body weight with each step. Running shoes add a critical layer of shock absorption, reducing stress on knees, hips, and ankles. - Friction Prevention:
Treadmill belts generate heat and friction during workouts. Bare feet can blister or develop painful “treadmill burns” from repetitive rubbing. - Arch and Heel Support:
Shoes stabilize your foot’s natural movement, preventing overpronation (inward rolling) or supination (outward rolling), which can lead to injuries like plantar fasciitis. - Hygiene (For Shared Machines):
Gym treadmills harbor bacteria and fungi. Shoes act as a barrier against athlete’s foot, warts, and other infections.
Barefoot Treadmill Running: When Is It Okay?
While risky for most, barefoot use can work in specific scenarios:
- Recovery Walks: Short, slow walks (under 15 minutes) to improve foot mobility.
- Specialized Treadmills: Non-motorized curved treadmills (e.g., Woodway) with rubberized belts are gentler on bare feet.
- Foot Strengthening: Physical therapists sometimes recommend limited barefoot sessions to rehab weak arches.
But proceed with caution: A 2019 study in the Journal of Sports Science & Medicine found barefoot treadmill users had a 23% higher risk of metatarsal stress fractures compared to shod runners.
Choosing the Right Treadmill Shoe
Not all shoes are created equal. Here’s what to look for:
- Cushioning:
- Maximalist shoes (e.g., Hoka Clifton) for high-impact runs.
- Minimalist shoes (e.g., Merrell Vapor Glove) for a “barefoot-like” feel with some protection.
- Fit:
- Size up ½ a shoe to accommodate foot swelling during runs.
- Ensure a thumb’s width of space between your longest toe and the toe box.
- Treadmill-Specific Features:
- Lightweight designs (avoid heavy trail shoes).
- Flexible soles to mimic natural foot movement.
- Replace Worn-Out Shoes:
Most lose cushioning after 300–500 miles. Worn treads increase slip risk on the belt.
The Barefoot Compromise: Socks or Minimalist Shoes?
If you’re determined to ditch traditional shoes, consider these safer alternatives:
- Grip Socks: Non-slip socks with rubber treads (used in Pilates) offer minimal protection.
- Toe Shoes: Vibram FiveFingers separate toes and provide thin rubber soles.
- Zero-Drop Shoes: Altras or Xero Shoes mimic barefoot mechanics but include soles.
Note: Even these options aren’t ideal for high-speed runs or long distances.
Who Should Never Go Barefoot?
- Diabetics: Reduced sensation increases burn/ulcer risks.
- Overpronators or Flat Feet: Lack of arch support strains ligaments.
- Beginners: Poor form + no shoes = injury magnet.
What Treadmill Manufacturers Say
Most treadmill manuals explicitly warn against barefoot use. For example:
- NordicTrack: “Always wear athletic shoes to prevent injury.”
- Peloton Tread: “Barefoot running voids the warranty.”
The Verdict
Unless you’re a seasoned barefoot runner using a specialized treadmill, shoes are the smarter choice. They protect your feet, enhance performance, and keep your warranty intact. For those craving a natural feel, opt for minimalist shoes or short barefoot cooldowns—but save the serious mileage for proper footwear.
Pro Tip: Pair your shoes with moisture-wicking socks to prevent blisters and keep your treadmill smelling fresh.
Final Note: If you’re rehabbing an injury or transitioning to barefoot running, consult a physical therapist first. Your feet (and treadmill) will thank you!*