I’m a Marathon Runner, and Here’s What I Love (and Hate) About Walking Pads
When walking pads became trendy , I admit I had mixed feelings. For those unfamiliar, a walking pad is essentially a thin, perfectly foldable treadmill designed specifically for walking. Unlike traditional treadmills, they’re compact enough to fit under a bed or lean against a wall, and most have a top speed of around 4-5 mph (6-9 km/h) — ideal for walking, not running. They’ve exploded in popularity over the past few years as more people work from home and look for convenient ways to stay active.
Having run twelve marathons and logged thousands of miles on everything from mountain trails to city streets, I used to think that walking in place on a compact treadmill just wasn’t for me. But after months of regular use, especially with the Merach W50 , which I review here , I have a stronger opinion about walking pads.
The Best Reasons to Buy a Walking Mat
This is what I really appreciate about having a walking area in my apartment.
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Revolutionary Recovery Solution : The biggest revelation for me has been using an active recovery mat. After long runs or intense workouts, I would either sit completely still (leading to stiffness) or push myself to keep going when my legs just ached. The walking mat is the perfect middle ground. I can maintain a leisurely 4 km/h pace while watching Netflix, helping my legs recover without having to waste time changing and getting outside.
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Rainy Day Relief : Living in Brooklyn, I’ve endured my share of rigorous winter and summer workouts. While I still run outside in most weather conditions (part of my mental toughness training), having a walking mat means I never have to give up movement entirely. On days when the heat makes walking outside truly dangerous , or when I have minor injuries that prevent me from running but allow me to walk, it’s invaluable.
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The magic of multitasking : This goes for non-runners too: I love being able to walk while doing other things. I’ve incorporated light walking into my daily Duolingo workout, and my results have never been better. Really good. When I’m walking at just 1-2.5 km/h, I even do some light stretching exercises while I’m walking at an easy pace. This turns previously sedentary activities into opportunities for light activity.
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Running Technique Analysis : An unexpected benefit was being able to work on walking technique in a controlled environment. The steady pace and flat surface made it easy to focus on posture, arm swing, and foot placement without worrying about the terrain or movement. Hopefully these improvements will really help improve running technique during easy recovery runs.
Disadvantages of walking pads
Here’s something I would consider more carefully before spending hundreds of dollars on a walking mat.
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Noise factor : Despite the marketing claims of “silent” operation, treadmills are indeed noisy. The motor hums, the belt makes a slight whistling sound, and if you’re not in the perfect position, there’s sometimes a thud. If you live in an apartment or have family members who work from home, this can be a major issue. I wouldn’t recommend using yours when the neighbors downstairs are trying to sleep.
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Belt size tradeoffs : Most treadmills have narrower and shorter belts than traditional treadmills. At 5’8″ tall, I don’t feel too cramped, but I can’t imagine being 6’8″ and spending a lot of time on a treadmill. The shorter length means you can’t fully extend your natural stride, and the narrow width requires more attention to your foot placement than you’d like. It’s manageable, but not ideal for long-term use.
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The boredom factor : Here’s where I might lose some of you: Walking in place, even while watching TV or listening to a podcast, can be so tedious that it never feels like a walk outside. There’s something about the lack of change of scenery and the mechanical nature of the movement that my runner’s brain rebels against. Sometimes I’d rather walk outside in a light rain than spend 45 minutes on a treadmill. Likewise, while a top speed of 4 mph is fine for walking, it’s a stark reminder that this isn’t a treadmill. If I ever find the motivation to break out for a run, it doesn’t matter — I’m stuck walking.
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Storage Issues : As I explained in my review , more durable walking mats come with a storage compromise. My Merach W50 doesn’t fold up, and at over 15cm tall, it doesn’t easily fit under any furniture. If you don’t want to keep your walking mat in a dedicated spot, make sure you buy a model with good reviews for storage.
Bottom line
Hiking pads are ideal for special occasions. They are ideal for people with limited mobility, people living in harsh climates, remote workers looking to increase their activity, and anyone recovering from an injury. For runners, they are a great additional tool for recovery and protection in adverse weather conditions.
My walking mat was worth it. Would I buy it again? Probably. Would I recommend it to any runner? Definitely not. If you’re looking for a cardio solution or want to replicate the feeling of walking outdoors, you may be disappointed. These are just tools, not a replacement for actual movement in the real world.