Hello Pacer1960,
Thanks for reaching out in Apple Support Communities. Here's how Apple Watch calculates and tracks your walking and running workouts:
Walking
Choose Indoor Walk for walking on a treadmill or for when you're walking indoors, like on an indoor track or in a mall. To improve the accuracy of pace and distance for Indoor Walk, first accumulate at least 20 minutes of outdoor walking using the Workout app to calibrate your watch. For Apple Watch Series 1 or earlier, you need to bring your iPhone along for calibration.
Choose Outdoor Walk for activities like walking on a track or in the park. Depending on your Apple Watch, you might need to bring your iPhone with you to track certain metrics:
• Pace and distance: Apple Watch Series 2 or later has built-in GPS to track these metrics and provide a map of your walk in the workout summary on your iPhone. When your iPhone is with you, your watch uses the GPS from your iPhone to preserve battery. For the most accurate GPS hold your iPhone in your hand, or wear it on an armband or waistband. For Apple Watch Series 1 or earlier, bring your iPhone along for GPS. If you want to leave your iPhone behind with Apple Watch Series 1 or earlier, you can still track pace and distance for your workout using the watch's built-in accelerometer. To improve the accuracy of these metrics, first bring your iPhone along and accumulate at least 20 minutes of outdoor walking using the Workout app to calibrate your watch.
• Elevation: Apple Watch Series 3 or later has a built-in altimeter to track this metric. For Apple Watch Series 2 or earlier, bring your iPhone along to track your elevation.
Running
Choose Indoor Run for running on a treadmill or any time that you're running indoors. To improve the accuracy of pace and distance for Indoor Run, first accumulate at least 20 minutes of outdoor running using the Workout app to calibrate your watch. For Apple Watch Series 1 or earlier, you need to bring your iPhone along for calibration.
Choose Outdoor Run for activities like running on a track, trail, or road. Depending on your Apple Watch, you might need to bring your iPhone with you to track certain metrics:
• Pace and distance: Apple Watch Series 2 or later has built-in GPS to track these metrics and provide a map of your outdoor run in the workout summary on your iPhone. When your iPhone is with you, your watch uses the GPS from your iPhone to preserve battery. For the most accurate GPS hold your iPhone in your hand, or wear it on an armband or waistband. For Apple Watch Series 1 or earlier, bring your iPhone along for GPS. If you want to leave your iPhone behind with Apple Watch Series 1 or earlier, you can still track pace and distance for your workout using the watch's built-in accelerometer. To improve the accuracy of these metrics, first bring your iPhone along and accumulate at least 20 minutes of outdoor running using the Workout app to calibrate your watch.
• Elevation: Apple Watch Series 3 or later has a built-in altimeter to track this metric. For Apple Watch Series 2 or earlier, bring your iPhone along to track your elevation.
More details found here: Workout types on Apple Watch
Also, The Activity app on your Apple Watch keeps track of your movement throughout the day. Follow these steps to configure the Activity app:
Track daily activity with Apple Watch
We hope this helps.
Have a wonderful day!
