Walking Treadmill vs. Running Treadmill: Tips for Effective Use

In many offices, you’ll see people using walking treadmills to stay active while working. This is a great way to combat the fatigue and sluggishness that can come from sitting all day. But how do you use a walking treadmill effectively? And how does it differ from a running treadmill? Let’s explore the best practices and benefits of both.

A photograph of two women exercising on treadmills in a gym. One woman wears a black top and gray leggings, while the other wears a pink and black sports outfit. They are walking on the treadmills, with windows and indoor plants visible in the background.

Adapting to a Walking Treadmill

Adjusting to a walking treadmill can take time. Each person’s adaptation period varies, but for me, it took about a month. I knew I was comfortable when I could walk, type on my computer, work, read, and study simultaneously. Walking treadmills are more about maintaining health, especially for those who sit all day and don’t get much exercise. Walking while working can be a great solution. If your office doesn’t allow it, using a walking treadmill at home while watching TV is also effective. Watching a 90-minute movie can mean walking for 1.5 hours, or about 4.5 kilometers. While it may not be intense exercise, it’s good for general health and can improve sleep quality.

Finding the Right Walking Speed

The right walking speed depends on your comfort level and work demands. For example, I walk at a speed of 3.0 km/h, which suits my daily routine. If you have a mentally demanding task, a slower pace might help you focus better. Walking 6 kilometers a day (2 hours) or 10 kilometers (3.5 hours) is much better for your health than sitting all day. Remember, the speed on a walking treadmill is measured in kilometers per hour (km/h).

Choosing the Right Walking Speed

Your ideal walking speed depends on your overall condition. As long as you’re comfortable, you’re doing it right. Adjust your speed according to your work and physical condition. If you’re working on a mentally demanding task, you might prefer a slower pace like 3.0 km/h to help with concentration and balance. A photograph of a woman exercising on a treadmill in a gym. She wears a white tank top and black leggings, with her hair tied in a ponytail. Her body is slightly leaned forward, and her hands rest on the treadmill's handles, suggesting she is adjusting the speed or preparing to start running. A water bottle sits in front of the treadmill, next to a shoe rack.

Running Treadmill: Best for Fitness

Running treadmills are more suited for high-intensity workouts and are not ideal for multitasking. While you can listen to music or audiobooks while running, activities like working, reading, or watching TV can be dangerous due to the high intensity of the exercise. Running requires full concentration to avoid injuries like sprains. Unlike walking treadmills, you can’t run for extended periods every day; it’s best to run for about 30 minutes daily for a balanced workout.

Essential Gear for Walking and Running

Shoes: Invest in at least two pairs of sports shoes to extend their lifespan and allow for rotation. Avoid wearing slippers, loafers, or dress shoes. The right shoes are crucial to prevent long-term injury.

Buying Shoes: For your first pair, visit a store to try them on, ensuring there’s a thumb’s width of space in front of your toes. Prices can vary based on your budget, but shoes in the $50-$200 range are usually good quality. If you prefer online shopping, order two sizes with return shipping insurance, and keep the pair that fits best. Be careful not to damage the insoles if you plan to return any.

Pants: Wear snug, stretchy pants like leggings or athletic wear. Avoid loose clothing that can cause discomfort or chafing. If you prefer jeans, opt for soft, flexible ones to prevent wear and tear.

A photograph of a young woman in a gym. She wears a black sports bra and tight leggings, and is stretching her body. Her hair is tied in a ponytail, and her arms are raised overhead with elbows bent and palms resting behind her head. In the background, a treadmill and some fitness equipment are visible.

Conclusion

By understanding the differences and best practices for walking and running treadmills, you can effectively incorporate these tools into your daily routine for better health and fitness. Whether you’re using a walking treadmill to stay active while working or a running treadmill for high-intensity workouts, the right approach and gear can make a significant difference.