How to Track Your Indoor Running with Apple Watch

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Do you want to get the most accurate and reliable readings when you’re running indoors? Then it’s time to make use of the Indoor Run feature on your Apple Watch!

The Indoor Run feature is designed to help improve the accuracy and reliability of your pace and distance measurements when running indoors. This is achieved by first accumulating at least 20 minutes of outdoor running using the Workout app to calibrate your watch. This will help ensure that your watch measures pace and distance correctly, no matter where you’re running.

To get started with Indoor Run, open the Workout app on your Apple Watch and scroll down to ‘Add Workout’. Here, you can choose ‘Indoor Run’ as your desired workout mode. Once selected, all you need to do is start running! Your Apple Watch will start recording your pace and distance as soon as you begin moving.

It’s important to note that some users have noticed there can be a slight discrepancy between measured paces depending on the workout. For instance, your Watch might record a much slower pace on a treadmill indoors compared to when you run outside, even if your pace and distance are very similar (or vice versa). If this happens, don’t worry – simply open up the Watch app on your iPhone and tap ‘Privacy > Reset Fitness Calibration Data’ in order to fix it!

So if you want accurate readings while running indoors with your Apple Watch, make sure to take advantage of its Indoor Run feature today. With just a few quick steps, you can be sure that all of your data will be accurately tracked and recorded regardless of where you choose to run!

How to Track Your Indoor Running with Apple Watch 1

Indoor Running on Apple Watch

Indoor Run on Apple Watch is a feature in the Workout app that allows you to track your speed and distance while running indoors on a treadmill or any other flat surface. The watch uses a combination of GPS, accelerometer, and gyroscope data to measure your speed and distance. To ensure accurate readings, it’s important to calibrate your watch by accumulating at least 20 minutes of outdoor running first. Once calibrated, you’ll be able to get accurate metrics like pace, average pace, calories burned, distance traveled, and more while running indoors.

Accuracy of Apple Watch for Indoor Running

Yes, the Apple Watch can be accurate for indoor running. However, it is important to note that the accuracy may vary based on your environment and other factors, such as how you wear the watch or what type of surface you’re running on. For example, running on a treadmill or an indoor track may result in a slower pace than running outside on a flat road surface. Additionally, GPS signals can be blocked by certain materials and surfaces, so wearing your watch close to your skin can help ensure more accurate readings. Finally, if you are using the Workout app on your Apple Watch to track your runs, make sure you select the “Indoor Run” option when beginning your workout to ensure accurate tracking.

Calibrating an Apple Watch for Indoor Running

To calibrate your Apple Watch indoor run, first make sure that you have a GPS signal. If you don’t have one, try to move to an open area or go outside. Then, open the Settings app on your iPhone and select Privacy > Location Services > System Services. Make sure that Motion Calibration & Distance is set to On.

Next, open the Watch app on your iPhone and go to the My Watch tab. Tap Privacy > Reset Fitness Calibration Data and confirm that you want to reset the data.

Now go for your run and when you finish, open the Activity app on your Apple Watch or iPhone. Select the outdoor run entry that corresponds with the most recent run and scroll down until you see an option to calibrate. Tap Calibrate and confirm that you want to calibrate the workout data.

Once this is complete, your Apple Watch will be calibrated for indoor runs!

indoor run apple watch

Tracking Indoor Exercise with Apple Watch

The Apple Watch uses an optical sensor, which is a tiny light that measures the amount of blood flowing through your wrist. This information is used to measure your heart rate, and the data is then used to track your indoor exercise. The Apple Watch tracks your indoor exercise by monitoring the intensity of your movement, such as speed and distance, as well as your heart rate. It also takes into account factors such as terrain and elevation changes. All of this data is then used to estimate calories burned, distance traveled, and time spent exercising.

Difference Between Indoor and Outdoor Running on Apple Watch

The main difference between an indoor run and an outdoor run on Apple Watch is the way in which calorie estimates are calculated. For indoor runs, Apple Watch relies mainly on your heart rate readings to estimate calories burned, while for outdoor runs, Apple Watch works in conjunction with iPhone (which has GPS) to calculate speed and distance. This allows for a more accurate estimation of calories burned during an outdoor run. Additionally, when running outdoors, your Apple Watch will be able to track your route using the built-in GPS.

Comparing the Accuracy of Treadmills and Apple Watches

The accuracy of either a treadmill or an Apple Watch will depend on the specific make and model of each, as well as how they are calibrated and used. Generally speaking, treadmills are more accurate than Apple Watches when it comes to measuring distance, as they measure your actual steps while also taking into account the speed of the belt. However, if you calibrate your Apple Watch using footpod technology, it can be just as accurate as a treadmill in measuring distance. Additionally, depending on the features of your watch and whether you have an additional heart rate monitor or GPS-enabled device, an Apple Watch may be able to give you more detailed feedback about your workout than a treadmill can. Ultimately, the best way to find out which device is more accurate for you would be to experiment with both and compare the results.

Can the Apple Watch Track Running on a Treadmill?

Yes, your Apple Watch can track running on a treadmill! It does this by pairing with compatible cardio equipment and syncing data to provide more accurate information about your workout. This includes tracking your speed, distance, and active calories burned. You can also view your current heart rate and average pace on the treadmill display while you run.

Improving the Accuracy of Apple Watch on Treadmill

To help make your Apple Watch more accurate on a treadmill, you’ll want to calibrate it with each new workout. This will allow the watch to better track your heart rate and motion during the workout, allowing it to provide more accurate estimates of calorie burn and other activity-related metrics. To calibrate your watch, start a new outdoor walk or run workout, then select the “Calibrate” option from the options menu on the watch. This will cause your watch to measure your pace and distance for a few minutes as you walk or run outside. After completing this calibration, you can begin an indoor treadmill run or walk with greater accuracy.

Why Is My Apple Watch Not Syncing with the Treadmill?

Your Apple Watch may not match the treadmill if your calibration data is inaccurate. The calibration data helps the Apple Watch to track and measure motion accurately, so if the calibration is off then the measurements taken by the watch may not line up with what the treadmill is measuring. Resetting your calibration data and recalibrating your Apple Watch can help to ensure that it provides accurate readings, as it needs to be able to detect how your arm is moving when you are running or walking on a treadmill in order to measure distance correctly. Allowing your arm to move naturally during calibration and during subsequent treadmill-based workouts can also help improve accuracy.

Comparing the Accuracy of the Treadmill and Apple Watch for Calories Burned

When it comes to tracking calories burned, a fitness watch like an Apple Watch or Garmin is going to be more accurate than a treadmill. This is because fitness watches have access to your previous exercise and fitness level, and can continuously track your heart rate. This allows them to give you more personalized calorie estimates based on your individual physiology. Treadmills, on the other hand, rely on a generic equation that applies to everyone and isn’t tailored specifically to you.

Calculating Calories Burned During Indoor Cycling with Apple Watch

The Apple Watch uses your heart rate to calculate the calorie burn for indoor cycling sessions. It does this by taking into account the intensity of your workout and how long you have been exercising, as well as other factors such as your age, weight, and sex. In addition to this, it also considers the intensity of each individual effort throughout the session and adjusts the calorie calculation accordingly. This ensures that it gives an accurate measure of how many calories you are burning during your workout.


In conclusion, the Indoor Run feature on your Apple Watch is a great way to track running indoors. Using the Workout app to calibrate your watch can help improve the accuracy of pace and distance measurements. Additionally, you can reset your fitness calibration data in the Watch app on your iPhone if you notice a disparity between indoor and outdoor running data. With this feature, you’ll be able to accurately monitor your workouts and make sure you’re getting the results you want!

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James Walker

James Walker has a deep passion for technology and is our in-house enthusiastic editor. He graduated from the School of Journalism and Mass Communication, and loves to test the latest gadgets and play with older software (something we’re still trying to figure out about himself). Hailing from Iowa, United States, James loves cats and is an avid hiker in his free time.