How To Lose Weight While Resistance Training?

How To Lose Weight While Resistance Training?

How to lose weight while resistance training? If you have no idea, then read on…

How to lose weight while resistance training-min

How to lose weight while resistance training?

To lose weight while resistance training you will have to start at a resistance that is a bit challenging for you but not too much. When that gets easy, you will have to increase the resistance. You can do this by actually increasing the value of the resistance or increasing the number of repetitions and/or sets.

To lose weight resistance training is not difficult, but you will have to understand some basic things.

First of all, to lose weight, or more importantly, to lose your fat, you will have to focus on challenging yourself. You can include cross-training if the need be.

However, you should not be overdoing it or you should not start with something that is very difficult for you to follow through.

Instead, start with something that is challenging but not too much. Also, you should not use some resistance that is too easy for you.

This will not do you any good and you will not lose any weight and after some time you will lose motivation, due to lack of progress.

But how to decide on that?

Let me give you an example:

Let’s say, you are doing standing side leg raises. First, do a set of 20 without any resistance. If that is too difficult for you, practice that until that becomes easy.

Next take a mini resistance band and wrap it around your ankles. Go with the lightest resistance there. Again, follow the above process. If this is too easy for you, then go up to the one where it is a bit challenging but not too much.

After a couple of weeks, you will be able to feel the toning and firmness of your thigh and the hip area.

How long does it take to lose weight with resistance training?

To lose weight with resistance training takes from 4-12 weeks. In 4 weeks, you will be able to feel the changes to your body, however, for a lasting change to be visible to others, it will take 12 weeks.

If you take care of your nutrition, you will start losing weight, from the first week of resistance training itself. However, for you to feel the change, it will be around 4 weeks.

Also, for others to see the changes, it will be around 12 weeks.

There is a catch here.

Although, you might be doing resistance training and will be feeling some changes. However, you may not lose weight at all.

Also, it may so happen that you gain some weight…



There are primarily two reasons for that. First, you are eating more than you are burning. This may be one of the primary reasons that you are not losing weight.

If this is the situation, you will have to go on a calorie deficit. You can either do it by portion control or counting the calories.

Another reason that you may be gaining weight could be because of your muscle mass.

When you will be doing resistance training, you will start losing fat, however, you will also start gaining muscles. However, muscles are denser and heavier than fat and that will make you gain weight.

This is not a bad thing and you will actually look more toned if this is the case.

How does resistance training help to lose weight?

When you do resistance training, you will start losing fat and gaining muscles. Also, it will increase your body’s fat-burning capacity for the next 24 hours. Also, the more muscle you gain, the more efficient your body becomes with fat burning. This is how resistance training helps you to lose weight.

When you resistance train, your body is in a fat-burning mode for the next 24 hours. Although there are some contrasting ideas to this as well and this after-burn is also dependent on the intensity of the workout.

Due to this intense fat burning, you will start losing weight if the other parameters are the same.

Can you lose weight with just resistance training?

You can lose weight with just resistance training. When you resistance train, you will burn more calories than you did previously. Even if your calorie intake doesn’t change, your bodyweight will change, just because of the additional calorie burn.

However, this process will be slower, as it takes more time to build muscles. Plus, if you are not going into calorie deficit, then the process of burning fat will also be slower.

In a nutshell, you can lose weight with just resistance training. However, it will be slower than if you combine cardio and resistance training.

Do resistance workouts burn fat?

Resistance training burns fat as it forces the muscles to grow through something called muscle hypertrophy. However, such a thing doesn’t happen with fat which melts due to the intensity of the workout.

Although this is what generally happens, a lot has to do with your nutrition as well.

When you are going into a calorie deficit and don’t have a good amount of protein intake, then after some time when your fat store is no more, your body will start breaking down the muscles.

To stop that you have to supply your body with enough amount of protein so that your muscles don’t break down. 

How does resistance training burn fat?

Resistance training burns fat as it increases the after-burn after the exercise Also, it increases the muscle’s size which increases the number of calories that we burn during rest.

With resistance training, you increase something called RMR or resting metabolic rate. RMR is the number of calories that are required by the body to function properly when it is resting.

Also, this RMR is the maximum energy expenditure for any person. Also, in this situation, the body will burn the fat supply as this is its preferred energy source.

Also, this RMR is dependent on the amount of muscles you have. The more muscle you have the higher is your RMR. So, when you increase your muscle mass with resistance training, you are increasing the RMR and thus your fat loss.

Is resistance training good for weight loss?

Yes, resistance training is good for weight loss. It will increase your muscle mass and provide you with a toned body plus, it will increase the after-burn.

Resistance training is very effective in losing weight as you it increases your RMR and also improves your metabolic rate.

However, for weight loss, your resistance training must be challenging. This will help your body to change for the better.

Also, if you want to see your body change, you will have to train each muscle group of your body. The general theme of your resistance training should be to train each muscle group at least 2-3 times a week.

Also, go for 20 repetitions for each exercise. This will make it enough challenging and you will be able to see faster results.

Lose Weight with resistance training. This for of strength training will help you with your weight loss easily. Losing weight is easier with resistance training.
Madhusree Basu

Madhusree Basu

Author, Admin

Blogger and a fitness enthusiast. She loves running and Yoga and everything in between. She started running to manage her weight and to eat to her heart’s content. A true foodie at heart she shares whatever knowledge she has gained throughout the years about weight management and fitness.

Related Articles

10k Training Schedule – 1 Month/4 Weeks

10k Training Schedule – 1 Month/4 Weeks

Training for a 10K in 1 month, possible? Well, it is a difficult feat but you can achieve it if you put in a focused effort.

And by the focused effort I mean, you should start by selecting a plan and sticking with it till the end.

It will be immensely helpful if you have already run a 10K. If not, if you are a consistent runner, then also you will be able to achieve it.

However, for a completely new runner, running a 10K in 1 month is a bit challenging. I’m not telling that it is not possible, but your chances of developing an injury are much higher.

Also, from the very beginning, you will have to run a considerable distance, which your fitness level may not permit. However, if you are keen on trying and are willing to put an honest effort, then by all means go for it.

Run 10K in month. This is a 10K Training Schedule for 4 weeks. This 1 month 10K plan will get you started with your training right away.

10K Training Schedule 1 Month

Below is a 10K training schedule for 1 month. We have assumed that you have been running for a while and have the fitness level to handle longish runs.

However, if you are a beginner, try this plan out for a week. If you feel it is difficult for you then follow this 10K plan. Otherwise, stick with it. We are confident that you will be able to finish your 10K with respectable timing in 1 month.

Also, follow the plan till the end and don’t switch between plans in the middle of the training. This will just prolong your training time and you may not be able to hit your target of completing a 10K run in 1 month.

This training schedule will be rigorous in the last two weeks and will test out your mental strength. Just stick with it and you will be glad that you did.

Run 10K in 1 month

Run 10K in 1 month. This is a great training plan for any kind of races, be it a virtual race or a solo run challenge. Follow this workout plan even if not actually running a race. This is a running for beginners plan. Running your first 10K or want to improve 10K speed, follow this 10K training plan. Run three days per week and improve your running speed. Go ahead and train for a 10K.


Download Now!

How long should a 10K training plan be?

A 10K training plan should be at least 4 to 8 weeks long. Depending on your fitness level, you may want to add a couple of more weeks into the training. However, less than 4 weeks may not provide you with sufficient training.

The duration of a 10K training plan varies widely. There are a lot of variables that come into the picture that determine the length of the training plan.

Factors that determine the length of the training plan are:

1. Age of the runner – If you are an older runner who is just starting to run and is completely out of shape, you will need more time to complete 10K than any younger runner.

Also, with age, you are more prone to injuries and your healing is not as fast. That is the reason, you will have to slowly build the distance that you want to run, in this case, a 10K.

2. Weight – Weight is a very important factor when it comes to training for a 10K. If you are a runner who is around 50 lbs heavier than your peers, you will obviously take more time to finish the 10K.


Due to this additional weight, you will not be able to run as fast and will tend to get tired easier. So, for every week’s training, you may have to spend 2 weeks to finish the same distance.

This will be mostly true in the early days of your training.

3. Fitness level – More specifically, your cardiovascular fitness level. If you have been a runner for some time, then retraining for 10K or just to train for 10K will be easier. You will be able to complete your levels faster than any other runner who is just starting out.

This is true for runners who have taken a break from running and are just coming back. You will be able to go through the weeks much easier than a brand new runner who has to build up that cardiovascular strength. You may also be able to skip a week or two.

4. Diet or Nutrition – Your diet and your nutrition play a very important role in your training and maybe one of the deciding factors for the duration of the training.

If you are on a junk food diet, you will get tired faster and may not be able to get in your long runs. These long runs are essential for completing a 10K successfully.

5. Hydration – This may sound silly, but you need to hydrate at regular intervals when you are doing your long-distance runs. This will ensure that you don’t get tired easily or pass out due to dehydration.

Hydration can be in form of water or running gels. I would prefer running gels as they will replenish the lost electrolyte from your system.

Also, throughout the day, you should drink plenty of water to keep you hydrated.

6. Sleep – Sleep helps in your restoration. However, if you don’t get proper sleep, your restoration is hampered.

This means you cannot perform up to your optimal level. This in turn will make you spend more time during training a 10K.

What is a good 10K time by age?

Below is a good time to target for 10K by age:


Age Men Women
0–15 57:08 1:03:14
16–19 46:36 1:00:21
20–24 51:40 59:50
25–29 53:31 1:02:25
30–34 54:21 1:02:31
35–39 54:27 1:02:19
40–44 53:31 1:02:37
45–49 55:35 1:03:27
50–54 56:12 1:04:04
55–59 59:00 1:07:41
60–64 58:48 1:09:51
65–99 1:03:02 1:18:57


The above table is an average and is a great time target for any runner in that age group. However, the time that you see above is segregated based on age.

Also, there is almost a little increase in the time that is needed for runners as they move to the next age group. However, this is the time that any runner will usually take.

This is most evident when you cross the 45-49 years age bracket. Before that, it is like a seesaw and your peak performance level was at 16-19 years age bracket.

Also, as a matter of fact, these numbers are just a pointer and don’t take into account the other factors, like your training level, fitness level, weight, etc.

However, if you are starting to train, these will be a good target to aim for and you will be surprised by what you can achieve in a short span of a couple of weeks.

Whats a good 10K time for a beginner?

A good 10K time for a beginner is anything from 1:15 min to 1:30 min. Alternatively, you can just add a 30% increase in the above time and aim for that.

A good 10K time for a beginner:


Age Men Women
0–15 74:20 1:34
16–19 60:27 1:30
20–24 66:82 77:35
25–29 69:3 1:37
30–34 70.47 1:37
35–39 70:55 1:37
40–44 69.30 1:37
45–49 72:00 1:34
50–54 73:00 1:35
55–59 76:7 1:39
60–64 76:00 1:41
65–99 1:34 1:55

We have made some approximations while rounding up the numbers. However, you can take these numbers as a target and can aim for them.

Also, a word of caution, stick to your age group timing at first…otherwise, it may lead to injuries and frustrations at the beginning.

Once you have successfully completed your first 10K, then you can target the time that is just in the previous age group.

Our first target in the case is to complete the 10K with respectable timing. This you can achieve with the above plan and by sticking to the target time.

How many calories does a 10K run burn?

You will burn around 600 calories for running a 10K for any average runner. However, this value will change significantly with your age, weight, height, and speed.

To find out the exact number of calories that you would spend running a 10K, use the below calculator.

The number of calories that you will burn running a 10K as mentioned before, is mainly dependent on the above 4 criteria. Of these, the most significant one is your speed.

If you change your speed, you will find a significant difference in the number of calories that are burned as you MET or your effort level will change significantly.

Another significant factor is your weight. The more your weight, the more calories you will burn running the same distance and with the same effort.

Is 57 minutes good for 10k?

57 minutes is good for 10K for almost any age and gender. Actually, this is an excellent target for new and intermediate runners.

If you check the above table you will find that most of the 10K running time are a little less than 57 mins for male runners, especially in the age group of  16 to 54 years.

However, for the female runners, the running time of 10K is a little more than 57 min for all the age groups.

So if you are targeting 57 mins for running a 10K, then it is great timing. If you are a new runner, you may not achieve this on your first try. However, with constant practice, you will get there.

Is 10km a long run?

Any running distance that is greater than or equal to 3km or 1.9 miles is considered a long run. This is the reason 10km is a long run.

Madhusree Basu

Madhusree Basu

Author, Admin

Blogger and a fitness enthusiast. She loves running and Yoga and everything in between. She started running to manage her weight and to eat to her heart’s content. A true foodie at heart she shares whatever knowledge she has gained throughout the years about weight management and fitness.

Related Articles

3 Month Half Marathon Training Plan

3 Month Half Marathon Training Plan

Do you want to run a half marathon in 3 months? You don’t know where to start? If so, here is a 3 month half marathon training plan that will provide you with just that…Without further ado let’s read on…

3 month half marathon training plan - Black history month-min

3 month half marathon training plan

Running a half marathon is quite an achievement and your fitness level will go through the roof. However, if you want to conquer the beast in 3 months starting from zero, then you need a game plan.

This is why we have put together a 3 month half marathon training plan which is targeted at beginners. Also, it is absolutely free and you can download the pdf format of this training plan for your reference.

This training program will help you no matter what is your fitness level and will gradually build up from there. You will be able to conquer your upcoming half marathon with confidence if you stick to the schedule.

If you want to have a little bit of a relaxed routine, then add in two additional weeks after the 10th week and 11th week and make this 3.5 month half marathon training plan. The running distance and the workout routine will be the same as their previous week.

12 week half marathon training plan for beginners-min


Download Now!

Can I train for half marathon in 3 months?

You can train for a half marathon in 3 months even if you are a new runner. However, if you are just starting to run, then a more relaxed schedule of 4-6 months will be better.

Training for a half marathon is a very daunting task. If you are a new runner then this will seem like an unachievable dream.

However, with a little discipline and a good plan you will be able to go from zero to a half marathon in as little as 3 months.

Conquering a half marathon is more of a mind game than a physical undertaking. Don’t get me wrong, it is very physically challenging, however, your mind will give up first.

You will be more susceptible to giving up if you are a complete beginner.

So, you need to train your mind as well as your body if you want to run a half marathon in 3 months.

3 month half marathon training plan free-min

Do’s for running a half marathon in 3 months

You may already be doing these but it doesn’t harm to reiterate a couple of things that I feel is a must if you plan to run a half marathon in 3 months:

1. Follow a plan: This is the first requirement to start half marathon training. A plan will help you to narrow your focus and will help you to measure your progress.

Also, there are some requirements like strength training, rest, tapering, etc. These all will be included in the plan. This way you will not be tempted to skip any of these.

2. Strength Training: As mentioned in many of my previous posts, strength training is essential, if you want to run a half marathon in 3 months.

If you are running for some time, you may already have a set schedule for this. However, if you are a beginner, you may don’t want to do it. 

Problem is, as a beginner, your muscles may be weak especially if you are not exercising. In that case, skipping the strength training will further enhance your weakness and will create muscle imbalances.

This, in turn, will create more injuries for you and you may not be able to recover from that completely or suffer a lot.

So, follow the schedule of your half marathon and be present for the strength training sessions.

3. Tapering: When you are training as hard as you are, your body will be tired. It would need to recover before your half marathon race.

The days your spend tapering is when your body will recover and will be as good as new on the race day.

This is essential, and if you skip it, you will be jeopardizing your race day performance.

4. Rest: Rest days are important for you to recover after a hard training session. It is not that you are losing out on training. This is actually a part of your training.

It gives your body a chance to get healed and become stronger. This will also help you avoid overtraining and running/exercise-induced injury.

5. Practice hydration: If you are not someone who takes time to hydrate yourself, this will be difficult for them to follow. However, you will have to practice hydration during your practice.

This will have two folds benefits. First, your body will get hydrated at proper intervals, and also you will practice how to hydrate yourself at regular intervals.

Secondly, you will get used to your hydration gear. Also, you will understand if there is an obvious issue with that particular gear or you prefer something else.

Based on that, you will be able to make a proper decision regarding this gear and you will not be in for a surprise on your race day.

6. Carb is your friend: If you avoid carbs like plague, then you may not be happy with whatever I’ve to say. Carb may be one of the best friends for a long-distance runner.

And no, including carbs in your diet will not make fat (unless you go overboard). However, this will be stored in your body and will utilize during running.

But protein will also provide you energy…then why carbs?

It is easier for your body to break down carbs instead of protein while running. When you are running, the blood supply to your legs increases and that to your stomach decreases.

So, your stomach is not very equipped to break down the more hard-to-digest proteins. It needs something that is easily digestible and can be converted into energy. This is where carbs come in. They are very easy to break down even with this shortage of blood supply to your stomach.

7. Sleep: Sleep is where your recovery happens. If you have a problem with your sleep, you will be able to see a drop in your performance in the very next session.

Although 7-8 hours of sleep is required, you should aim for at least 6 hours.

But what if you cannot go to sleep easily?

Here are some of the things that you can follow…

  • Go to sleep at the same time during the night.
  • Turn off your electronic devices at least 2 hours before sleep.
  • Plan to read something when you go to bed.
  • Switch off all the lights, except for the night lamp (if need be) before going to sleep.
  • Maintain a comfortable room temperature.
  • Drink some water before going to bed.
3 month half marathon training Schedule-min

Mistakes to avoid while preparing for a half marathon in 12 weeks

If you are planning to run a half marathon in 3 months or 12 weeks, then you should be aware of the common mistakes that runners typically make:

I. No new things on race day – This is a very vital mistake that a runner can make. On your race day, you should be able to run as comfortably as possible and without any last-minute surprises.

So, sticking to your training gear is the sanest thing to do.


Let’s say you want to try a new shoe and you choose your race day to try it on…then you observe that you have a minor discomfort at one side of the feet. You ignore it and start running anyways…

You are a couple of miles into the race, now this minor discomfort has turned into a blister and by the end of the race, it will turn into a full-blown injury. This could have easily been avoided if you have used your training shoes.

II. Arriving at the venue without sufficient time in hand – And thus you don’t have time to use porta-potty…

And in long races, runners are known to poop…Need I say more?

III. Overloading on your gels – This is also a very common mistake. If you are using gels, then just use gels…don’t go for an additional sports drink also.

This will cause your stomach upset may not immediately but mostly it will.

Also, this may make you throw up, as your stomach will be in no position to digest this many carbs.

IV. Not using an anti-chafe cream – This is a sure-shot way to end up with sores where your clothes touch your body.

They are painful and may leave ugly scars. So, use a generous amount of anti-chafe cream so that you don’t have to deal with this.

Madhusree Basu

Madhusree Basu

Author, Admin

Blogger and a fitness enthusiast. She loves running and Yoga and everything in between. She started running to manage her weight and to eat to her heart’s content. A true foodie at heart she shares whatever knowledge she has gained throughout the years about weight management and fitness.

Related Articles

What To Put Under Treadmill On Hardwood Floor?

What To Put Under Treadmill On Hardwood Floor?

Treadmills are heavy and some of them have formidable weight. It can feel scary to put that weight on a hardwood floor or for that matter on carpet, tile, concrete, or any other type of floor. If you are not careful, you may end up damaging the floor. 

But what should you put under the treadmill on a hardwood floor? What to put on a tile or a concrete floor? How about a carpet?

If all these questions are pestering and holding you back from buying a treadmill then below are the answers for you…

what to put under treadmill on hardwood floor-min

What to put under a treadmill on the hardwood floor?

You can put a high-density treadmill mat, rubber gym flooring, a heavy-duty rug, a piece of heavy plywood under a treadmill on the hardwood floor. Although all will work fine, it’s better to use a high-density treadmill mat, that will protect the floor and your treadmill.

Also, since the average price of a good quality high-density mat may be around $50 to $75, you may be tempted to skip it.

However, due to the smoothness of the floor and the vibrations of the treadmill, it may start sliding a bit. This will leave ugly marks on your beautiful floor and will take the fun out of running on the treadmill.

A couple of other benefits of using a treadmill mat (of good quality) is that it will reduce the vibration and the overall noise of the treadmill.

What to put under the treadmill on carpet?

You can put the following things under the treadmill on the carpet:

  • High-density treadmill mat.
  • Heavy-duty puzzle mat.
  • Vinyl heavy-duty mat
  • Exercise equipment mat pads
  • Corrugated Rubber Floor Mats
  • Heavy-duty rugs

One word of caution. If you are using carpets that are heavy and will hold their own, the above solutions will work.

However, if you have a carpet that is made from a flimsy material and slips easily, it’s better to remove it from under the treadmill. It will make the treadmill slide and may compromise its stability and will put you in harm’s way even for the shortest distance.

Also, don’t put the treadmill on your expensive carpet directly. It will compress the carpet fibers at the contact areas. Plus, if due to vibration it slides a bit, it will end up damaging more of your carpet. This will look ugly if you choose to remove or relocate the treadmill.

what to put under treadmill-min

What to put under a treadmill?

Here are the things that you can put under a treadmill:

  • Commercial grade floor mat
  • Heavy-duty exercise mat
  • Rubber gym flooring mats
  • High-density puzzle mat
  • High-density Exercise Equipment rubber pads
  • Heavy-duty rugs
  • Hard plywood (not favorite)

Although you can use any of them, I would prefer to use rubber gym flooring mats. They are high density and built for commercial use and can accommodate almost any type of treadmills.

This makes them highly durable and will not wear out easily as with some of the other options. Also, they will reduce noise and vibration.

If you are looking for a more portable solution, then the treadmill mat can be your best answer.

You can use heavy-duty rugs. However, based on the kind of material that is being used, you may end up with permanent damage and compression marks from treadmills.

A better way would be to use them with exercise equipment rubber pads. This may minimize the damage and you will not end up regretting putting the rug under your treadmill.

I personally don’t like plyboards. First of all, they have a smoother finish than the rest of the things mentioned here.

This makes them very bad at being non-slip. Also, the surface layer tends to crack up if there is some manufacturing defect or with the slightest imbalance in the treadmills.

Since this is a hardwood kind of material, it is not good at absorbing vibration or sound. So, you will get no advantage there as well.

What do you put under a treadmill on a tile floor?

You can put the following under a treadmill on a tile floor:

  • Heavy-duty exercise mat
  • Rubber gym flooring
  • High-density puzzle mat
  • High-density treadmill mat

Tile floors are inherently a bit slippery. So whatever you put on it should have a good grip on a polished surface. That is the reason that rugs and plywoods may not work. They lack the grip that is required on polished surfaces.

Another thing that you should take check before setting up an area for your treadmill on the tile floor is that if there is any gap under the tiles.

When the flooring is done with tile, each of the tile segments is held together with a kind of cement. If the cement is not spread across the tile segment uniformly, the air gets trapped and a floor is weak in that area.

If you place a treadmill on it even if with a mat under it, you may end up breaking the tile floor in that specific area.

So, to figure out if there is any such area on the floor at your desired location, just knock on the edges of the tiles. If such a thing exists, you will be able to hear a hollow sound instead of a solid sound. Based on this you can make your adjustments.

Do I need a treadmill mat on concrete?

You don’t need a treadmill mat on concrete as they are inherently equipped to be more resilient and will not fall apart as easily as the types of floorings.

However, with time, concrete flooring develops smoothness. This is especially true if you live in a region of the world, where mopping the floor with water is an everyday phenomenon.

Due to this, the grip on the flooring may reduce a bit and there may be a bit of a sliding that may occur. If you want to avoid that, you can obviously use any of the above materials under your treadmill.

However, if you are worried that with any mat the concrete floor may get damaged, then that is highly unlikely.

Do I need Treadmill mat for concrete-min

Can I use a yoga mat under my treadmill?

You cannot use a yoga mat under a treadmill. They are not high density and they are not build to take a lot of weight. They will develop wear and tear very easily and will not provide adequate amount of floor protection. Also, most of the yoga mats have lesser width than that of a treadmill. Hence they will not provide proper cover.

If you still want to use a yoga mat under a treadmill, you should look for one that has high density and has good weight capacity.

This will also be heavily dependent on the actual weight of your treadmill. Some of the treadmills are inherently heavier like Paleton whereas others like from Weslo are comparatively ligther.

Also, manual treadmills are ligther than that of the automatic ones. So, this may be a very key deciding factor for your yoga mat selection for treadmill.

Another factor that you should consider is the width of the yoga mat. Some of them, especially which are of more affordable category are narrower. They may not cover the entire width of your treadmill and this may end up damaging your floor.

So, a matching with of yoga mat along with that of the treadmill is also very imparotant.

The third and most important feature is the thickness of the mat. The thinner mats will not be able to absorb the shock and will fall apart more easily.

What kind of mat to put under the treadmill?

Any mat that is heavy density, thick, anti-skid, and durable can be put under the treadmill. They should be able to absorb vibration and should not squish under the weight of the treadmill.

Basically, anything that is applicable for hardwood flooring will work for most of the floors where you will put your treadmill.

The thickness of the mat is extremely important. When you put a treadmill on a mat, it will develop some wear and tear. However, if you use a thicker mat there will still be a lot of cushioning despite the initial wear and tear.

For a treadmill, I don’t prefer the rug. This is a very personal choice. What I’ve observed is, most people get a rug as part of decoration and they are emotionally invested in it. So, if the rug ends up damaged due to the treadmill, most of the time ends up unhappy.

Also, most of the rugs are not non-skid. They stay in place due to their own weight, however, they are not really meant to be put under a treadmill.

What kind of mat to put under the treadmill-min

Can I put a rug under a treadmill?

You can put a rug under a treadmill. However, the rug should be heavy, non-skid, and should not develop wear and tear easily. Also, it should be less furry.

As mentioned earlier, I personally don’t prefer a rug under a treadmill. As they are meant for decoration, they are not good at absorbing vibrations.

Also, many times they are not anti-skid. However, if you are looking for providing your floor with only some protection then they are definitely a good option.

What else?

If you are going for a rug to put under your treadmill, then you should go for a less furry option. Those synthetic materials, get too compressed and will leave ugly patches on the rug. If you decide to move the treadmill to a different location, those patches will be visible like a sore thumb.

Also, there is a probability that, they will not go away even after washing…and for those pricey rugs, this is definitely not a good news.

If you use something that has smaller fiber length, this will help you to restore it better, just in case.

Should I put plywood under my treadmill?

You shouldn’t use plywood under treadmill although that is a viable option. If you are planning to use plywood, use a heavy duty one. It should have a load capacity of atleast the weight of your treadmill or more.

I hear you screaming that “You said we can use plywood above?”

I agree, and you can use it. However, I would avoid it, if the floor is made made of hardwood or vinyl, especially.

The thing is, when you put a treadmill on a plyboard, the weight of the treasmill will hold the plywood in place.

However, the vibrations from the treadmill will get passed on to the plywood which in turn will start to leave minor scratches on your floor. The damage will be more at the contact point of the floor and the corners of the plywood.

You may think that, you will smooth out the plywood surface or use some kind of lamination of that. However, that will reduce the friction between the floor and this pieace of plyboard and will increase the chances of slipping.

Also, if the plyboard is not good quality or heavy duty, it will develop cracks on the surface and either will not absorb the vibration of the treadmill or may cause damage to it.

can you use plywood under treadmill-min

Can I put a treadmill on laminate flooring?

No, you cannot put a treadmill on laminate flooring on its own as they chip and scratch very easily. Its best to avaoid this altogether if possible, or you have to use a heavy duty exercise amt or rubber gym flooring.

Laminate flooring is basically two layers of paper with melamine in between them. They are solid and are good for homes with childen and pets. They are also inexpensive.

The downside is, they get demaged very easily.

If you put a treadmill on it, it will easily get chipped and damaged. I would try to avoid this altogether or, use the above-mentioned material as cushion.

Will a treadmill ruin floor?

A treadmill may or may not ruin floor depending on the kind of materials used as the flooring material.

Flooring materials that gets damaged relatively easily are:

  • Hardwood
  • Vinyl
  • Laminate

If your floor has these materials, you should take added precautions as mentioned above. Else, you will see the floors develop scratche or ridges rather quickly.

Flooring materials that are more resilent:

  • Concrete
  • Mozaic
  • Natural Stones

For these materials, the chances of developing damages easily are relatively low. You need not be go crazy or have sleepless nights thinking of ways to protect your floor.

However, it is always a good idea to use a protective material between your treadmill and your floor. This will not only protect your floor, but also will dampen the vibrations of the treadmill.

will a treadmill ruin floor-min

Can you put Peloton Tread on the carpet?

You can put Peloton Tread on the carpet provided you use a protective layer in between the Peloton Tread and the carpet.

Peloton Tread is a very heavy treadmill. On the lower side, it weighs around 290 lbs or 132 kgs (approx.) Whereas, Peloton Tread+ weighs around 455 lbs or 206 kgs (approx).

These are heavy-duty treadmills that are great for beginners or obese runners.

A carpet no matter how strong will get damaged due to the sheer weight of these machines. So, it is always good to use a heavy-duty rubber mat with them. It will ensure that your carpet is not damaged.

Do you need a mat for Peloton Tread?

Yes you need a mat for Peloton Tread due to the formidable weight of these treadmills. Otherwise, your flooring has a high chance of getting damaged.

As mentioned above, if you are placing a Peloton Tread on a carpet, you need a mat. This is universally true for any kind of flooring that you will place your Peloton Tread on.


The most obvious answer as mentioned above is the weight of this treadmill. This weight is enough for your floor to get damaged. Especially if it is made up of any of the more non-resilient materials as mentioned above.

Also, if you place them on harder floors, this may increase the overall vibrations that comes from the treadmill.

A mat will actually reduce the vibration and will provide you with a stabler platform for workout.

Can I use a yoga mat under Peloton?

No, you cannot put a yoga mat under Peloton as they are not heavy-duty and gets damaged easily.

A yoga mat is built to accomodate your weight. At the max it will be able to accomodate 150 lbs-200 lbs. However, the Peloton at the least weight more than 200 lbs and along with your own weight, it signifcantly exceeds the weight limit of the yoga mat.

This may result the mat getting easily damaged or worse get torned. This is the reason you shouldn’t be using a yoga mat under Peloton.

There are comparatively more resilient materials that can serve this purpose better.

What do you put under Peloton?

Heavy duty rubber mats or rubber gym flooring should be put under Peloton. They will not get as compressed due to the weight and will also minimize the vibrations from the machine. Also, they will protect your floor from any future damage.

Things to put under Peloton:

  • Rubber Gym Flooring
  • High Density Puzzle mats.
  • Commercial grade floor mats

This to not put under Peloton:

  • Yoga mat
  • Rugs
  • Plywood
  • Carpet
  • Vinyl mat
What to put under a treadmill Pin-min
Madhusree Basu

Madhusree Basu

Author, Admin

Blogger and a fitness enthusiast. She loves running and Yoga and everything in between. She started running to manage her weight and to eat to her heart’s content. A true foodie at heart she shares whatever knowledge she has gained throughout the years about weight management and fitness.

Related Posts

Can/Should you run after leg day? [2021]

Can/Should you run after leg day? [2021]

This is a relatively common question ‘can you run after leg day?’. The answer is not that simple and needs to be answered based on different scenarios.

We have included some of these ‘running after leg day’ questions below and tried to answer them as clearly as possible.

can you run after leg day

Can you run after leg day?

You can run after leg day only if your body permits. If you are too sore to walk, then running may not be an option. However, if you are able to walk and can withstand the muscle soreness, you can run after a leg day.

Running after a leg day can be very strenuous and depends on your ability to recover. The leg day in itself is very intense. It trains some of the biggest muscles and important joints of your body like:

  • Glutes
  • Hamstrings
  • Calves
  • Hip Adductors
  • Quadriceps
  • Achilles’ Tendons
  • Knees
  • Ankles

After the leg day, you may be too tired to even walk around, let alone run. However, if energy is left in you after leg day, you can go ahead and run the following day.

Is it good to go for a run after leg day?

It is good to go for a run after leg day, provided you are doing a light run and not exerting yourself too much. This will ensure that you have good blood flow in your legs after a leg day and may aid in faster recovery.

However, if you have worked out until failure on your leg day, running around may seem impossible due to the soreness in your muscles.

If you start running despite how your feel after your leg day, you will start noticing pulls at different areas of your legs, especially in the calves and the quadriceps.

Your glutes may also be too tired to support your run and you will end up having a mediocre run.

Another problem may happen, if you try to run with sore legs, you may develop injuries. This may or may not be a direct result of the running or your leg day workout.

You may be trying to run after the leg day, but due to soreness, you run with a compromised form. This may develop into an injury if you run for longer distances.

So, it’s better to run a short distance after a leg day, and also, you should focus on your form all the time.

can you run after doing leg day

Can I do sprints after leg day?

You can do sprints after leg day if your glutes, calves, and quadriceps permits. However, it is advisable to wait for 48 hours for recovery before you do sprints. Also, you should be doing small quality sprints with longer slow running sequences. This will not stress out your already stressed legs after leg day and help you to do more rounds of sprints.

Sprints require a lot of stress to be exerted on your body especially on your legs in a short amount of time.

After a leg day, exerting so much force on your legs may not be feasible for many people and may leave you with pain. Especially if you are a beginner, after a leg day you will be terribly sore especially in the calf area. You may not want to get out of bed altogether, let alone sprint.

The soreness of your legs after the workout of your leg day may leave you with a bit of scare and lesser motivation.

Although your body may be able to perform the sprints, your mind may give up. So, the question is not about whether your body can run a sprint or not, but whether your mind is willing to run a sprint after the leg day.

Should I run on leg day?

You should not run on leg day because your legs will be too sore and you will be too exhausted to do something as strenuous as running. However, if you decide to run, keep the distance short so that you don’t exhaust yourself too much.

When you exercise on a leg day, you are training your legs hard for almost 45-60 mins. This is sufficient to leave your legs incredibly sore for days.

Now if this is how your legs are after a couple of days following your leg day, then on the leg day how stressed it might be.

It will have almost no strength left to carry you on your runs and if you continue, it will be purely due to your grit.

In such a situation, you will be able to perform but due to the lack of support from your body, your performance will be mediocre.

Now, here is a catch…

Let’s say you are able to perform well during your run, on leg day. In that case, rest assured, you did not put enough effort to train your legs on that day.

So, it may be a good idea, to take stock of why this happened and where you faltered during the training. We all have a fairly good idea, where we skimmed our efforts, but then again if you keep seeing this repeated pattern you can make an effort to change it.

Should you jog on leg day?

Can you run a mile the day after leg day?

You can run a mile the day after leg day, however, you should be running slow and focusing on not making it a speedrunning session. Also, it is advisable to wait for 2 days before you run a mile.

However, if you still want to do it, follow this plan:

Warm compress and beetroot juice

Once you return from the gym after your leg day workout, soak some salt in a bucket of warm water. Dip your legs in the water for 10-15 min. This will help to reduce some soreness the following day.

Alternatively, you can take a warm bath. You may use water as hot as you can bear.

Also, if possible have some beetroot juice with a mix of chia seeds. This will help you to improve your recovery time.

Foam rolling

If you don’t want to take a bath in hot water, maybe because you are already in a tropical region, you can take help from foam rolling.

Foam rolling will help you to :

  • Reduce soreness
  • Minimize inflammation
  • Improves muscle recovery time
  • Removes stiffness and tension in your muscles

Break it down into chunks

Running a continuous mile may be possible the day after your leg day, but for a beginner, that may seem a never-ending distance.

So, it is better to break down this mile into chunks. What you can do is break the mile into 3-6 chunks and include some walking in between the chunks.

Also, if you can’t carry on and feel like the sky is falling, you can take a bit of rest before moving on to the next chunk.

Warmup is mandatory

Since you will have a lot of soreness the day after leg day, you will be tempted to skip the warm out. However, today, warm-up is more important than ever.

A proper warm-up will ensure that you have:

  • Proper blood flow
  • Reduced stiffness
  • Improved flexibility
  • Fewer chances of injury
  • Reduction of soreness

You can follow your routine warmup and then follow the plan as mentioned above.

Can I do sprints after leg day?

How long should you run after leg day?

You should run for around 20-30 min after leg day. This will help you to recover faster and leave feeling refreshed. Anything more than that may make you feel fatigued and lethergic.

After a leg day, you may be tempted to run a marathon but hold your horses. Leg days are one of the most strenuous days among your training sessions.

If you put in too much running the following day, your body will have to deal with extreme fatigue. You may not be able to carry on with your day to day activities or at best, you will do some shoddy job at it.

But what if there is no choice for you other than to run longer following your leg day?

Such a situation may arise if you are preparing for a race.

If that is the case, you should talk to your trainer and coach and rearrange the days, so that such a clash doesn’t happen in the future.

This way you can be sure that you can do away with shorter runs after the leg days and still feel refreshed for the entire day.

Should you jog on leg day?

You can jog on leg day if you are going for leg training afterward. If you want to jog after leg day, you should not jog as your legs require at least 48 hours to recover.

If you are planning to jog on your leg day before your workout, that may be good. It will act as a warm-up exercise and you will be much more flexible when you go for leg workouts.

Also, this may also help you to minimize the soreness afterward. The movements during the workouts will also get easier.

However, if you are planning for a jogging session, you should skip it for the reasons mentioned above.

You can resume light jogging the following day after the leg day. And you can go into full-blown running or jogging after 48 hours.

What should I do after leg day?

After leg day you can do any kind of exercise that minimally involves your lower body. You can do upper body exercises, abs exercises, light jogging, etc.

Giving your legs the time to recover will help them to become stronger. Also, you will not have to deal with the soreness every time you move for some workout.

The exception to this is your running. Light running after the leg day is always encouraged to speed up your recovery.

However, whatever you choose to do on the day after your leg day, always remember to not exhaust yourself too much.

This may lead to severe fatigue that you may have to take a break to deal with. So, always listen to your body and it doesn’t give a go-ahead just relax.


Sato, K., & Mokha, M. (2009). Does core strength training influence running kinetics, lower-extremity stability, and 5000-M performance in runners?The Journal of Strength & Conditioning Research23(1), 133-140.

Cannell, L.J., Taunton, J.E., Clement, D.B., Smith, C. and Khan, K.M., 2001. A randomised clinical trial of the efficacy of drop squats or leg extension/leg curl exercises to treat clinically diagnosed jumper’s knee in athletes: pilot study. British journal of sports medicine, 35(1), pp.60-64.

McEndree, Ashley. “What is the effect of weight training on leg strength and speed in college athletes?.” Cantaurus 18 (2010): 26.

Bernard T, Giacomoni M, Gavarry O, Seymat M, Falgairette G. Time-of-day effects in maximal anaerobic leg exercise. European journal of applied physiology and occupational physiology. 1997 Dec;77(1):133-8.

Zhou, Bo, et al. “Never skip leg day: A novel wearable approach to monitoring gym leg exercises.” 2016 IEEE International Conference on Pervasive Computing and Communications (PerCom). IEEE, 2016.

should i run on leg day
Madhusree Basu

Madhusree Basu

Author, Admin

Blogger and a fitness enthusiast. She loves running and Yoga and everything in between. She started running to manage her weight and to eat to her heart’s content. A true foodie at heart she shares whatever knowledge she has gained throughout the years about weight management and fitness.

Related Articles

Are Nike React Good For Running? (Tables, Charts)

Are Nike React Good For Running? (Tables, Charts)

When Nike React came into the market, was marketed as the next thing in midsole technology. They are soft, snappy, and provide excellent cushioning.

They were first introduced as a basketball foam and due to the similar needs of the runners, they were introduced in running shoes as well…

This brings us to the obvious question…

Are Nike React Good For Running?

Are Nike React Good For Running?

Nike React is good for running because it provides you with better cushioning, and better energy return than the latest generation of Nike Lunarlon foam. When you press down the Nike React Foam you can feel that it absorbs the energy and is cushy. When you release the foam it springs back fast returning to its original shape. This provides you with a great energy return. In fact, Nike react is 11 percent softer and provides you with 13 percent more energy return than the current version of Lunarlon. Also, it is lighter than Lunarlon and is more durable.

Here is a list of the most popular Nike running shoes that use Nike React:

  • Nike Air Zoom Pegasus 38
  • Nike Zoom Fly 4
  • Nike Air Zoom Tempo NEXT% and many more…

You will find the entire list below…

Are Nike React running shoes?

Nike React is running shoes but that is not the only shoe where you will find Nike React. As this has excellent energy return and great cushioning, it is also present in many basketball shoes from Nike.

As a matter of fact, it was due to these capabilities this foam was first introduced in the basketball shoes from Nike in the year 2017. This helped the players to have soft and squishy cushioning and excellent energy returns for their explosive moves.

At a later date when Nike asked their runners what they wanted from their running shoes, they pointed out four different things:

  1. Better cushioning
  2. Better Energy Return
  3. Lightweight
  4. Durable

These requirements were similar to the features that the basketball players wanted in their shoes. This is why Nike introduced their React foam in the running shoes and this made these shoes a runaway hit.

If you do a little bit of digging, you will find a long list of shoes that uses the Nike React technology. However, you don’t need to bother yourself to do the research as we are summarizing this in the table below.

Sports shoes that use Nike React Technology:

Shoe NameSports
Nike Alpha Huarache Elite 3 LowBaseball Cleat
Nike React Vapor Ultrafly Elite 4Baseball Cleat
Nike Alpha Huarache Elite 3 MidBaseball Cleat
LeBron 18 LowBasketball Shoes
Nike Air Zoom G.T. RunBasketball Shoes
Nike ZoomX SuperRep SurgeEndurance Class Shoes
Nike Air Zoom Victory Tour 2Golf Shoes
Nike Air Zoom Infinity TourGolf Shoes
Nike React Infinity PROGolf Shoes
Tiger Woods ’20Golf Shoes
Nike Air Zoom Infinity Tour NRGGolf Shoes
Nike Air Zoom Victory Tour 2 NRGGolf Shoes
NikeCourt React Vapor NXTHard Court Tennis Shoes
Nike React HyperSetIndoor Court Shoes
Nike React Tiempo Legend 9 PRO ICIndoor/Court Soccer Shoes
Nike React GatoIndoor/Court Soccer Shoes
Nike RT LiveKids/Baby/Toddler Shoes
Nike Alpha Huarache 8 PROLacrosse Cleats
Nike Alpha Huarache 8 EliteLacrosse Cleats
Jordan Delta 2Lifestyle Shoes
Nike React LiveLifestyle Shoes
Nike React Element 55 By YouLifestyle Shoes
Nike React SFB CarbonLifestyle Shoes
Nike Air Max 270 ReactLifestyle Shoes
Nike React SFB Carbon LowLifestyle Shoes
Nike React Art3misLifestyle Shoes
Nike React Live PremiumLifestyle Shoes
Nike React Element 55Lifestyle Shoes
Nike React VisionLifestyle Shoes
Nike React PrestoLifestyle Shoes
Nike Jordon Delta 2 SPLifestyle Shoes
Nike Air Zoom Pegasus 38 FlyEaseOn/Off-Road Running Shoes
Nike Air Zoom Tempo NEXT% FlyEaseOn/Off-Road Running Shoes
Nike React Infinity Run Flyknit 2Road Running Shoes
Nike React Miler 2Road Running Shoes
Nike React Phantom Run Flyknit 2Road Running Shoes
Nike Zoom Fly 4Road Running Shoes
Nike Zoom PrevailRoad Running Shoes
Nike Air Zoom Pegasus 38 By YouRoad Running Shoes
Nike Air Zoom Pegasus 38Road Running Shoes
Nike Air Zoom Tempo NEXT% FlyknitRoad Running Shoes
Nike Air Zoom Pegasus 37 ShieldRoad Running Shoes
Nike Air Zoom Tempo NEXT%Road Running Shoes
Nike Epic React Flyknit 2Running Shoes
Nike React Escape RunRunning Shoes
Nike SB Bruin ReactSkate Shoes
Nike SB Bruin React TSkate Shoes
Nike Wildhorse 7Trail Running Shoes
Nike Pegasus Trail 3Trail Running Shoes
Nike Air Zoom Terra Kiger 7Trail Running Shoes
Nike React Metcon TurboTraining Shoes
Nike React Tiempo Legend 9 PRO TFTurf Soccer Shoe
List of Shoes That Uses Nike React Technology

If you check the sports associated with the above set of shoes, you will find that Nike React technology is used in many sports and not only in running and basketball.

For a more pictorial representation, I went ahead and created a pie chart based on the above data. This will provide you with the percentages of shoes that are present in each sport.

And here is what I found…

Pie-Chart for Shoes that uses Nike React Technology
Count Of Nike React Shoes Based On Sports

From this data, you will find that, although there are a lot of shoes that use Nike React, usage of this technology is mostly in running, including trail running and Tennis.

I find this particularly interesting as this technology was first introduced as a way to give explosive lifts and excellent cushioning to basketball players.

However, analyzing the data gives you a completely different picture. From the data that we collected from the Nike website, it seems like running shoes are most benefitted from this technology and they are actually around 33% (Road Running: 27% and Trail Running: 6%) of the whole Nike React Space.

Although we have provided a long list of shoes that uses this technology, many athletes have questions related to individual footwear that uses Nike React Technology.

We will go through each of them and will try to provide you with a concrete answer.

Are Nike Air Max 270 React good for running?

No, Nike Air Max 270 react is not a good running shoe. In fact, it is not a running shoe altogether. It is a lifestyle shoe that provides you with good cushioning and all-day comfort.

This shoe uses two completely different successful technologies from Nike, to provide you with a more comfortable and resilient experience.

Nike Air Max 270 React uses Nike Air and Nike React technologies in their soles.

Nike Air technology is basically a tough and flexible bag that contains pressurized air. This makes this type of soles good with elasticity and reduces impact. This also makes the running shoe using this technology, lightweight.

Also, how the Nike React Foam performs, is described above.

Nike Air Max 270 React is the first shoe that combined these two lightweight technologies to provide ultimate cushioning and superior comfort. They are very comfortable, even if you wear them throughout the day.

They have a good grip due to the full rubber sole and will have a secure and sure step. However, combining these two technologies have made this running shoe lightweight.

This is where you will find Nike Air Max 270 React to be particularly useful:

  • Roaming around the city.
  • All-day trip. (not trials)
  • Pairing it up with casual wear as a sneaker.
  • Parties and outings.
  • Walking for fitness.

However, it will not work in scenarios like:

  • Running (Road or Trail).
  • Tennis.
  • Things that involve a lot of jumping.

This model is designed based on Nike Air Max Pantheon. This makes it iconic and provides you with reliable, comfortable, and cushy outdoor/lifestyle shoes.

Are Nike React Element 55 good for running?

Nike React Element 55 is a lifestyle shoe. So, it is not good for running. The cushioning that is present in the forefoot and in the heel is not suitable to absorb the impact of running. According to Merriam-Webster, a running shoe should have enough cushioning to absorb about four times your body weight per step. Nike React Element 55 is not designed like that.

It is a very stylish casual shoe that will go perfectly well with your sporty or casual look. The look and feel of this shoe are inspired by heritage runners like Nike Internationalist.

However, its sole has Nike React to provide you with that soft yet bouncy cushioning. It has rubber pods in the midsole and the outsole to provide you with excellent traction.

One thing that some users may not like is the thin tongue that these shoes have. Especially if you are used to that thick padding of the collar and tongue combo, then you are going to miss it in this shoe.

Also, they have the laces run up a lot and almost cover the tongue. I would have preferred a bit shorter laces that stop near the joint of the foot and the leg.

Some of the users even feel that the React Foam material is more comfortable than the boost material of Adidas. That may be subjective, however, Nike React Element 55 is very comfortable for all-day wearing as well.

However, if you are keen on using these shoes for cardio, then use them for rowing. It may also work for casual cycling. However, if you are in for heavy biking, this may not be a good option.

They will provide you with a good fit as they are true-to-size. Also, they are decently lightweight and you will not feel tied with pieces of rock.

One problem that some users face with this shoe is that they rub on the Achilles area. So, if you are planning to go sockless, this shoe may not be good for that. With a sock, it is extremely comfortable and will support you throughout the day.

Are Nike React Vision good for running?

Nike React Vision is a lifestyle shoe or a casual sneaker that will provide you with an all-day well-cushioned experience. It is not a running shoe and will not provide the kind of support runners need from their shoes.

Nike React Vision represents an amalgamation of cultures. This is for people who don’t need to blend in and can be an outlier.

According to Nike, This sneaker provides you with “high fashion made for the streets”.

If you did not like the thin tongue of Nike React Element 55, then you are definitely going to like the ultra-plush tongue of Nike React Vision. This will provide you with additional cushioning and the laces will not dig into your feet.

This sneaker looks strikingly different than your day-to-day sneakers and it’s more like a jungle print all across the shoe. It will definitely help you stand out from the crowd…However, the strikingly different look of this sneaker is not for everyone.

To provide Nike React Vision with a more sporty look, it comes with a TPU heel clip and brings in some freshness to this heritage look. Also, it provides you with additional stability.

Like most of the Nike React Shoes, you can customize the hell out of these shoes. So much so, that you may get a bit confused with the overwhelming choices and may be stuck in limbo for a long time.

If you catch yourself staring at the screen for more than 10 mins, just go with the available color options that are closest to your taste. Otherwise, you may find yourself coming back over and over again and yet couldn’t pick one that quite matches your taste.

Oh! I almost forgot the feel of these shoes is more of stability than neutral. You may want to keep that in mind while browsing.

Are Nike React Infinity good for running?

Nike React Infinity is good running and golf shoes. Rather than a single shoe, Nike React Infinity represents a group of shoes that are either running shoes or golf shoes. So, some of the Nike React Infinity shoes are good for running as they use the React Foam and features of a running shoe. However, some of them are also great golf shoes as they have the React Foam and features of a golf shoe.

To help you get a clear picture, here are the running shoes that are Nike React Infinity:

  1. Nike React Infinity Run Flyknit 2
  2. Nike React Phantom Run Flyknit 2 (Doubtful, but the Nike website suggested this. Do a bit of research before accepting)

Here are the golf shoes that are Nike React Infinity:

  1. Nike Air Zoom Infinity Tour
  2. Nike React Infinity Pro
  3. Nike Air Zoom Infinity Tour NRG

So, comparatively, there are more golf shoes than running shoes in the Nike React Infinity range at the time of writing this post. We are yet to see if Nike will include more running shoes in the Nike React Infinity range.

Are Nike Epic React good for running?

Nike Epic React is good for running as it has the required features of a running shoe. Also, it uses the innovative reactive cushioning from Nike to provide you with soft, comfortable, bouncy, and durable cushioning. In other words, Nike Epic React Flyknit 2 is good for running.

Unlike Nike React Infinity, Nike Epic React is not a whole range of shoes. Rather it has only one shoe in this category called Nike Epic React Flyknit 2. This is a bold-looking shoe and provides you with excellent cushioning during running.

Belonging to the Flyknit range, Nike Epic React has a knit upper which has holes on the top of the toe-box area. This provides you with a good amount of ventilation and will keep you comfortable while running.

It has a molded collar that looks like the pseudo collar of the Brooks Bedlam and is contoured to sit just under the ankle. This provides you with a comfortable fit.

Now that we have referenced it with Brooks Bedlam, the upper of Nike Epic React looks a lot like Brooks Bedlam with a shaded color from the heel dispersing through the midfoot in a pixelated way.

Where these two shoes are completely different is the sole unit. Nike Epic React uses react technology and is very responsive. This cushioning has been improved to provide you with a more stable and comfortable ride.

This shoe provides homage to the epic era when we had hand-held gaming devices and those clunky desktops. Probably this is where Nike Epic React Flyknit derives its name from. Each part of that name means or represents something like:

  1. Nike – Representing the company obviously.
  2. Epic – Tribute to the epic era of 90s.
  3. React – The React midsole technology.
  4. Flyknit – Represents the knit upper.

Currently, we have the second generation of this shoe in the market and it has been improved in a lot of ways than its predecessor. It is smoother, lightweight, and bold to look at. For an improved grip, it has clear rubber in the forefoot and the heels. This also improves the traction of these shoes.

Are Nike Presto React good for running?

Nike Presto React is not good for running. It is a lifestyle shoe that uses React technology to provide you with excellent cushioning. It is a good choice to be paired with your casual wear and will provide you with comfort throughout the day. However, you cannot use these shoes for running although it uses the react technology in the midsole.

When I searched the Nike website for a pair of women’s Presto, I couldn’t find one. This surprised me and this can mean two things. Either they are not available for women or currently, they are out of stock. However, the second scenario doesn’t seem to hold good as you will get the ‘sold out’ tag under out-of-stock shoes.

Anyways, they are good casual sneakers and are available in red color. Also, it looks like someone has pumped a bit of air in the shoe and has inflated it a bit.

Also, the completely synthetic upper adds to the appeal of this shoe. It has a rubber tip that will provide you with a good grip and durability. The outsole looks a bit different than the traditional sole and has a fluid design like an abstract pattern and is very cool to look at.

The upper fabric is stretchy and will adjust to your feet while using and due to the react cushioning is very comfortable.

One thing that I’m not fond of is that these shoes get dirty very easily and you will have to come up with innovative solutions so that they don’t get ruined. One such tip will be to put these shoes in a pillowcase and put them in the washer.

These shoes come in some fancy colors that I found out after some digging, but they look a bit cartoonish and will definitely remind you of the cartoon shows that you used to watch as a child.

Are Nike React Miler good for running?

Nike React Miler is good for running. It has Nike’s React technology in its midsole and provides you with a snappy yet soft cushioning. It is a running shoe as per Nike and you can run long distances in these shoes. The current version of Nike React Miler is 2 or we have Nike React Miler 2 in the market.

It has many features that will provide you with an exceptional running experience. When I compared this with another Nike React shoe, the Pegasus, the sole looked awfully similar. So, I went into my researcher mode to find out whether this also uses react with zoom. However, I couldn’t confirm that and Nike’s website clearly mentions that it uses react in its midsole.

This provides you with soft and responsive cushioning and provides you with an intuitive fit. The fit of this shoe is improved after taking inputs from the runners and along with Nike React foam, it now also uses other Nike technologies to provide you with a more comfortable experience.

It has a wider toebox and helps you with more toe splay and you will not feel crunched while wearing this shoe.

For durability, the outsole has rubber that provides you with a good grip and traction.


Above, we have provided you with a concrete answer to the question “Are Nike React Good For Running?” We tried to provide you with a detailed analysis of the data that we have gathered from Nike’s website.

What we found is that, although React foam was introduced as part of one type of sport, it quickly became a favorite with the runners. Not only runners, but they are also very much appreciated by golfers.

However, we also did an extensive analysis of the popular Nike React models and tried to provide you with our perspective.

We hope that you enjoyed this post and would let us know if you have suggestions.

Until then happy running!


McClusky, Mark. “The Nike experiment: how the shoe giant unleashed the power of personal metrics.” Wired 17, no. 07 (2009).

Related Posts