Running Silently: 8 Tips and Tricks to Try Out

Have you ever been annoyed by the sound of your own feet hitting the surface while you run? Whether you use a treadmill or enjoy jogging in the great outdoors, running quietly is definitely a useful skill to acquire.

Besides making your environment quieter, running silently can also improve the quality of your exercise and make it more efficient. Here are all the tips you can use to achieve that.

1. Pick Your Surface Wisely

If you like to run outside, the amount of noise you make depends on the surface you pick. For instance, running on gravel will be a lot louder than jogging on grass or soft earth. Asphalt concrete lands somewhere in the middle as far as soundlessness is concerned.

So, if your main goal is to be as quiet as possible while you run, picking a route that will take you through a grassy area is the best way to go. Good options include parks, wooded areas, river or lake-side tracks, and so on.

Next, soil is also a good choice, although you should steer clear of areas with dry leaves, branches, and rocks. Namely, stepping on them will undoubtedly cause some crunching or cracking, alerting everyone nearby of your presence.

Moreover, you should avoid spots with gravel, cobblestones, or any other type of crunchy, uneven surface. The same can be said for running over wooden planks. No matter how careful and mindful of your pace, you simply won’t be able to avoid making excess noise on such surfaces.

2. Adjust Your Running Technique

Adjusting your running technique can do wonders in making you quieter while you run. After all, the amount of noise you make depends on the way you move your legs and the pace you set.

When you take longer strides, your feet make harsher contact with the ground, resulting in excess noise. On the other hand, making shorter strides result in the exact opposite, as they reduce the amount of noise you make.

So, to ensure you are as quiet as humanly possible, try shortening your strides. In addition, pay special attention to the way you move your knees. The more you raise them, the louder your steps will be. Thus, keep them at a moderate height (below your hip level) while you run.

Lastly, it’s crucial to land on your toes first with each step you take. Otherwise, you will hit the ground with your entire foot, making a lot more noise in the process, regardless of your surface.

Aside from ensuring your runs are quieter, these tips can also help improve your overall technique. As a result, you will burn calories more easily, properly exercise your muscles and improve your form.

3. Relax Your Body

Although it might sound simplistic, relaxing your upper body while running can do a lot to both improve your form and make you lighter on your feet. This step includes loosening your shoulders and keeping them low and relaxed as you jog.

The logic behind this fact is pretty straightforward. Tight shoulders and tense arms can affect your center of gravity, making it more difficult to find your balance and be sure in your step. Consequently, your running pace will be just slightly off, causing you to make more noise.

Now, it’s important to note that learning how to relax your upper body while running isn’t always easy. In fact, it might take you a while, especially if you are a naturally anxious or nervous person. Still, it is very much worth the effort, and it will help make running a lot more enjoyable in the long run.

4. Headphones: Yes or No?

Whether you should use headphones while you run depends on your overall goals. Do you want to run silently because the sound of your feet annoys you, or because it might disturb those around you?

If the former is the case, listening to music while you run is a great idea. The music will mask the sound of your footsteps, allowing you to enjoy yourself to the fullest. Plus, it might make running even more fun, especially if you play some hard-hitting beats.

On the other hand, if you don’t want others to hear you, it’s best to avoid wearing headphones. The music will make it impossible to concentrate on the noise you’re making, so you might end up being even louder than usual.

So, if you love listening to your favorite playlist while running, take some time to master the art of running silently first. When you do, you can put on your headphones again and enjoy the tunes without worrying about the noise you’re making.

5. Choose Your Running Shoes Carefully

Your footwear has a big say in how much noise you will make, especially the material it is made of. For example, the softer your running shoes, the less noise they will make, and vice versa.

Thus, the best type of running footwear is a combination of socks and soft-soled sneakers. Besides allowing you to be quieter, such sneakers will also make you bouncier and lighter on your feet.

As a result, you’ll run a lot more effortlessly on every surface. Even more importantly, you’ll protect your ankles and knees from unnecessary strain and pressure that running in hard-soled footwear might cause.

Moreover, it’s also pivotal to get shoes that fit your feet snuggly. Otherwise, the sneakers might squeak when your feet get sweaty and start sliding across the excess space.

Lastly, make sure to tuck your shoelaces inside of the sneakers before you begin your run. That way, you’ll avoid them flapping as you move and causing more noise than necessary,

6. Your Clothes Matter Too

Although this fact is often overlooked, excess noise during a run does not come solely from your feet. In fact, your clothes can also rustle depending on their size and the material they’re made of.

For instance, if you wear lumpy and loose clothes, they might cause noise if it’s windy outside. That is especially the case with fleece or polyester jackets and similar outerwear.

Therefore, try your best to wear form-fitting clothes made of softer, natural materials. That way, you’ll ensure you’re both safely covered and that you don’t make any unnecessary ruckus as you run.

7. Buy a Sound-Deadening Mat

Are you more of an indoor running type of person? If you usually use your treadmill to get those miles in, learning how to run silently is even more pivotal. After all, you don’t want to disturb your housemates or neighbors, especially early in the morning.

Luckily, there are handy tools you can use to make your treadmill quieter. First and foremost, getting a sound-deadening treadmill mat is a must. As its name suggests, this mat goes beneath the treadmill and effectively absorbs most of the noise made both by the machine itself and your feet.

In addition, you should still employ some of the advice we’ve mentioned early on in regard to outdoor running. That includes relaxing your upper body, keeping your strides short, and wearing soft-soled sneakers.

Speaking of shoes — you can also be quieter by forgoing them on the treadmill. Running in just your socks will definitely reduce noise, as the padding will absorb most of it. Just make sure you don’t slip and injure yourself while running this way, as the danger of that occurring is higher in just socks. 

Lastly, it is also smart to invest in a quiet treadmill. Such models are designed specifically with soundlessness in mind, and they will help make your apartment and home quieter while you enjoy your hobby.

Quiet Treadmills

8. Work on Your Form and Be Patient

Finally, it is important to mention that running quietly isn’t a skill you can learn overnight. In fact, it might take you weeks and months to improve your form and get the technique just right.

Furthermore, you should remember that, the better you are at running in general, the easier it will be to do it quietly. In other words, you need to practice, work on your overall physical form, and be patient.

As your body adjusts to running everyday and your stamina improves, you’ll find it easier to focus on being quieter. So, practice as much as you can, and you will find that reaching your goal is a lot closer than you think.


Running silently is a useful skill that all exercise lovers ought to master. It is equally important when you run outside or use your treadmill, and it can actually help you improve your form and run more efficiently.

The key tricks to running quietly are relaxing your upper body and keeping your strides short. In addition, you should aim to land on your toes on each step, as well as wear soft-soled shoes.

As for being quieter on the treadmill, sound-deadening mats are a godsend. When you pair them up with a quality quiet treadmill, you get a combo that will make all your runs as soundless as they can get.


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