Can a treadmill desk boost your running game?

We all know that exercise has a multitude of benefits, and sitting at a desk all day can take a toll on our mental and physical health. It can be hard to get out for a run sometimes, let alone get in our daily step count. Could a treadmill desk be the answer?

Prolonged inactivity is known to increase the risk of heart disease, Type 2 diabetes and other health issues, with the adage “sitting is the new smoking” underscoring the dangers of a sedentary lifestyle. Conversely, walking as few as 4,000 steps a day has been shown to benefit both mind and body. Treadmill desks, which combine a standing desk with a treadmill, offer a potential solution to counteract sedentary office environments, The New York Times recently reported. But are they a worthwhile investment for runners?

Are they effective?

As treadmill desks become more popular, researchers are examining their efficacy. Studies, though sometimes limited in scope, indicate that treadmill desks can help people stay active, potentially adding an average of two extra miles of walking per day. A 2023 study even found that regular use of treadmill desks increased energy levels, improved mood, and in some cases, enhanced job productivity.

Akinkunle Oye-Somefun, a doctoral candidate at Toronto’s York University and lead author of a recent meta-analysis on treadmill-desk research, says that adding small amounts of activity throughout the day can accumulate. He cautions: “walking on a treadmill desk is a supplement, not a replacement for your regular exercise routine.” In other words—while a treadmill desk may boost training by enhancing your mood and adding to time spent on your feet, it’s not a replacement for your regular running routine.

Be mindful of cost

While treadmill desks can increase daily movement, they come with potential drawbacks. Noise is a significant issue, especially with standard running treadmills—the motor and the sound of footsteps can make it difficult to concentrate, both for the user and their co-workers. Quieter models tend to be more expensive, with treadmills and walking pads running from $280 to $1,400.

Taking those Zoom meetings can be a little challenging if you’re trying to speedwalk, and fine motor skills take a hit: Jenna Scisco, an associate professor of psychology at Eastern Connecticut State University and lead author of a 2023 study on treadmill desks, found that typing becomes more challenging while walking. Despite this, she noted that the health benefits often outweigh these drawbacks.

Build a consistent routine

Let’s face it—a walking desk won’t help you race to your next PB… directly. However, building a daily routine of getting more consistent exercise will make you fitter, and you may find yourself pushing through distance and effort barriers with more ease. While adding a lunchtime walk is still a good option if you’re limited by cost or office dynamics, establishing a regular routine on a treadmill desk can be an effective way to add more movement to your day. Experts suggest starting small, with 30-minute increments, before spending longer periods of your work day moving your legs.