Photo by Marques Jackson Photography.
By Marnie Kunz | USATF- RRCA-certified run coach & NASM-certified trainer
In Partnership with Merach
Published Date: November 5, 2026
Between long office hours, unpredictable weather, and packed schedules, hitting a goal of 8,000 to 10,000 steps a day can feel like a full-time job. As a running coach, one of the most common hurdles I hear from clients isn’t a lack of motivation, it’s a simple lack of time. When your calendar is stacked with meetings and family commitments, finding an uninterrupted 60-minute block for a workout often falls to the bottom of the priority list.
The good news? You don’t need a grueling two-hour gym session to maintain your health, boost your metabolism, and stay in peak conditioning.
The secret lies in optimizing your NEAT - Non-Exercise Activity Thermogenesis. NEAT encompasses all the energy you expend through daily movement that isn't structured sports or workouts. Elevating your baseline movement throughout the day keeps your joints mobile, aids active recovery between heavy running and weightlifting workouts, and transforms “I should get more exercise” into something genuinely doable.
Here is how to add more movement to your daily routine, plus the smart gear that makes getting in your daily steps easier than ever.
Don't stress about doing all 10,000 steps at once. Breaking your daily movement into 10- or 20-minute micro-walks keeps your hip flexors loose, boosts your post-meal metabolic rate, and aids active recovery between heavy running or strength days!
3 Easy Strategies to Boost Your Daily Steps
If you want to increase your daily step count without overhaul-level disruption to your schedule, habit-stacking is your best ally.
1. The Post-Meal 10-Minute Walk
Instead of sitting down immediately after breakfast, lunch, or dinner, commit to a quick 10-minute walk. Taking a brisk stroll after meals lowers postprandial blood glucose spikes, helps digestion, and adds about 3,000 steps to your daily total without feeling like a formal workout.
2. Habit-Stack Your Calls and Content
Turn passive time into active time. If you’re catching up on industry podcasts, watching webinars, or taking phone calls where you don’t need to be glued to a camera, get moving. Walking while listening keeps your brain engaged and prevents the mid-afternoon slump.
3. Upgrade Your Workstation to Active Movement
Sitting for 8+ hours at a desk creates tight hip flexors, sleeping glutes, and lower back stiffness—all of which negatively impact your running mechanics. Integrating active walking intervals directly into your work hours by taking walk breaks or using a walking desk pad can eliminate your commute, save gym membership fees, and ensure you hit your step targets before the workday even ends.
Gear Spotlight: Merach UltraWalk W60 Plus Walking Pad
The Merach UltraWalk W60 Plus Walking Pad helps get your steps in.
If you want to maintain a consistent walking habit year-round regardless of rain, dark winter evenings, or packed work calls, having the right indoor tool makes all the difference.
The Merach UltraWalk W60 Plus Walking Pad is built for runners, walkers, and busy professionals who want treadmill-grade durability without taking up half a living room.
Why the Merach UltraWalk W60 Plus Stands Out
True Automatic Incline: Most compact walking pads force you to walk flat. The W60 Plus features a true automatic incline that instantly boosts your glute and hamstring engagement, building posterior chain strength while doubling your fat-burn potential without extra joint impact.
Commercial-Grade Motor & Durability: Powered by a 1.25 CHP / 3.5 HP peak brushless motor engineered to last up to 15,000 hours, it features a reinforced steel frame that eliminates the flimsy, side-to-side wobble found in budget pads.
Spacious 33% Wider Deck: With a generous 16.5" × 41.3" walking area, you can take natural, unrestricted strides rather than carefully watching your footing.
Whisper-Quiet Workstation Friendly: Operating at a whisper-quiet ~53.6 dB, you can log miles during Zoom meetings, phone calls, or shared office hours without disturbing anyone around you.
Smart App & Fitness Syncing: Connects via Bluetooth to built-in speakers, responsive RGB lighting, and syncs directly with the MERACH app, Apple Health, and Google Fit to ensure every step counts toward your daily tracking goals.
Arriving with no assembly required, this walking pad slides right under your desk or bed, turning seasonal weather excuses into a non-issue.
Coach Marnie’s Tips for Safe Walking Pad Form
Walking on an under-desk pad seems straightforward, but maintaining good mechanics prevents overuse fatigue:
Keep Your Core Engaged & Gaze Up: Avoid hunching over your keyboard or leaning heavily on your desk. Keep your shoulders relaxed and head stacked over your hips.
Mix Flat Walking with Incline Intervals: Alternate between a flat 1.5–2.0 mph pace while typing or answering emails, and a 2.5–3.0 mph pace with automatic incline during phone calls or video streams.
Wear Supportive Shoes Indoors: Don’t walk barefoot for long sessions on a walking pad. Put on a clean pair of supportive running or walking shoes to safeguard your arches and Achilles tendons.
Make Movement Automatic
Reaching your health and fitness goals isn't about finding extra hours in the day. It's about making movement accessible wherever you are. Whether you're pacing around your apartment during phone calls or logging miles on a Merach UltraWalk W60 Plus while working from home, every extra step builds long-term endurance and resilience.
How do you get your steps in during busy workdays? Tag @Runstreet on Instagram to share your indoor walking setup and cheer on fellow runners and walkers!
Related Posts: Recommended Steps Per Day By Age, How Walking a Mile a Day Helps Your Body and Mind
About Marnie Kunz
Marnie Kunz is a USATF- and RRCA-certified running coach, NASM-certified personal trainer, and the founder of Runstreet. Based in Brooklyn, NY, she helps runners of all levels achieve their race goals through customized, science-backed training plans, smart pacing strategies, and holistic fitness advice. When she’s not coaching or writing, you can find her checking out the many murals in NYC, hiking upstate, or reading.
