5 Emerging Running Trends for 2026
Here is a quick look at five key running trends that will emerge in 2026 based on what we saw at The Running Event trade show.
Like it or not, treadmill running season is upon us. Here are five expert tips to ensure continuity and enjoyment while running indoors.
As the weather turns this time of year and daylight fades faster, many runners find themselves face-to-face with the treadmill more frequently. If you’re like me and you find yourself stepping on the belt in the wee hours of a dark, late-fall or winter morning, there are a few very important guidelines to make sure you’re not only making the most of your treadmill run, but keeping your body healthy, too.
According to Greg McMillan, expert running coach, exercise scientist and coach of the Six Minute Mile Run Club, “There’s a big difference to running overland versus on the treadmill.”
That said, your cardio system can’t tell the difference between running on the treadmill and running outside. But on the flipside, the treadmill offers zero wind resistance, a potential stride change (it’s easy to shorten your stride without realizing it), a constant temperature thanks to being indoors and, perhaps most important when it comes to running a workout on the treadmill, adjusting pace isn’t as easy as just slowing down or speeding up.
So, what is the difference between running outside and running on a treadmill, and how do you make the most of your belted miles?
You won’t experience wind resistance when running inside. And while the general rule of thumb has always been to just add a 1 percent incline to the belt to make up for it, McMillan cautions against this.
“Wind resistance isn’t constant,” he says.. “It’s variable across speeds.” So, he recommends changing the incline based on your pace. In short, the slower you run, the less wind resistance has an effect when you’re running outside.
Here’s McMillan’s general guide:
Wind resistance aside. If you’re used to running in an area with rolling terrain, it’s also worth moving the incline up and down throughout your run to mimic small climbs you might typically face outside.
RELATED: The Best Black Friday Deals on Running Gear
If your treadmill is sitting in your cold garage this might not apply to you. But for everyone else who runs on a treadmill indoors, be sure to account for the steady (and often warmer and drier) air you’re running in.
I tend to wear only a sports bra and shorts when I run on my basement treadmill. I also keep two water bottles by me at all times. The air in my house is drier than outside, and with the treadmill fan blasting my face, I basically create a desert-like environment.
Your biomechanics change on the treadmill because you’re running on a moving belt instead of solid ground. The belt is also perfectly flat, which means your footstrikes are nearly identical with every step. Outside, even on flat terrain, no two steps are exactly the same. So it’s important to stay mindful of your form and increase your mobility work and core strength training when you’re training on the treadmill to make up for the lack of variation your musculoskeletal system gets.
“Treadmill running creates a lot more of the same repetitive stress on the body,” says McMillian, who also notes that runners who spend more time on the treadmill are at increased risk of injuries if they aren’t also staying on top of mobility, strength training, and recovery.
Bottom line? Carve out at least five minutes to get in some mobility work, keep doing your core strength routine, and take a bit of extra time to recover between runs.
Not all treadmills are created equal. Changing pace can either be a quick press of a button or a slow transition depending on the type of treadmill you have. So, try to keep pace changes simple and easy so you spend less time fidgeting with buttons and more time running your workout.
If your original workout calls for distance, opt for time instead. According to Run Clubber and Six Minute Mile columnist Rebecca Trachsel, “I will change the intervals to periods of time rather than distance. For example, if I’m doing 8 x 1,000 meters outside, I might do 8 x 4 minutes at my usual hard workout effort on the treadmill.” That’s sound advice from someone with years of experience running on treadmills during Boston winters.
RELATED: Come Run With Us: All-New Six Minute Mile Run Club Debuts!
Finally, ease your way into treadmill running since it’s a bit different than running outside. You can break up the monotony and add some spice by varying your speed and incline to more effectively mimic running outdoors. It won’t ever be the same, but any variation you can use will help your biomechanics while also keeping your brain engaged when you’re running in place!
Find yourself on the treadmill this season? We’d love to hear from you! Share your treadmill running stories with us via email by sending a note to us at support@sixminutemile.com. Let’s go!
For more treadmill training insights, visit McMillan Training’s Treadmill Training Guide.
Senior editor Ashley Arnold is the director of brand at Fleet Feet and an ultrarunner who lives in Missoula, Montana, with her husband and two young children. She tells stories through video, words and photos, and is most at home running trails, adventuring in wild places with her family and sipping coffee while eating cake.
RELATED: How I Motivate Myself When I Don’t Want to Run
RELATED: The Wahoo KICKR RUN is a Drool-Worthy Next-Generation Treadmill
RELATED: My 3 Favorite Hill Workouts to Make You a Stronger Runner
RELATED: The 6 Best Strength Exercises for Runners
