Assault Runner: Jogging, Benefits, Differences from Treadmills, and Tips

Can you jog on an assault runner?

Yes, you can absolutely jog on an Assault Runner, but it presents a distinct experience compared to a traditional motorized treadmill, offering unique biomechanical demands and physiological benefits.

Understanding the Assault AirRunner (or Assault Runner)

The Assault AirRunner, often simply called an Assault Runner, is a non-motorized, curved-deck treadmill. Unlike conventional treadmills that feature a flat, motorized belt, the Assault Runner is entirely user-powered. The belt moves only when you push it with your feet, creating a dynamic, self-paced running experience. Its signature curved shape is integral to its function, allowing for a natural acceleration and deceleration based on where your foot strikes the belt and the force you apply.

The Mechanics of Running on a Curved Treadmill

On a motorized treadmill, the machine dictates your pace. On an Assault Runner, you dictate the pace. To speed up, you strike closer to the front of the curve and push off with more force. To slow down, you move towards the back of the curve and reduce your effort. This constant feedback loop between your body and the machine requires greater engagement of your posterior chain (glutes, hamstrings) and core stabilizers.

Jogging on an Assault Runner: The Short Answer

While often associated with high-intensity interval training (HIIT) and sprinting, the Assault Runner is perfectly suitable for jogging and steady-state cardiovascular exercise. However, the experience will feel different. You'll notice a higher perceived exertion and likely a greater calorie burn at a given speed compared to a motorized treadmill. The machine forces a more active, engaged running style.

Key Differences from Motorized Treadmills for Jogging

When transitioning from a motorized treadmill to an Assault Runner for jogging, several key distinctions become apparent:

• Self-Paced vs. Machine-Paced: On a motorized treadmill, you adjust your speed via controls. On an Assault Runner, your speed is directly proportional to your effort. This means there's no "coasting" – you must continuously propel the belt.
• Energy Expenditure: Studies and user experience consistently show that running on a non-motorized curved treadmill requires significantly more energy. You're not just running; you're also overcoming the belt's friction and inertia. This translates to a higher calorie burn and greater cardiovascular demand even at a jogging pace.
• Biomechanics and Gait: The curved deck naturally encourages a midfoot or forefoot strike, as landing on your heel can feel awkward and less efficient. This can promote a more natural running form, similar to outdoor running, and reduce overstriding.
• Impact Absorption: The slat-belt design of the Assault Runner often provides a more forgiving surface than a traditional flat treadmill belt. The individual slats, often made of rubber or a similar material, can absorb impact more effectively, potentially reducing stress on joints.
• Learning Curve: There is an initial adjustment period. It takes a few sessions to get accustomed to the self-propulsion and the unique feel of the curved deck.

Benefits of Jogging on an Assault Runner

Incorporating jogging on an Assault Runner into your routine offers several distinct advantages:

• Enhanced Calorie Burn and Metabolic Demand: Due to the active propulsion required, even a moderate jogging pace on an Assault Runner will elevate your heart rate and energy expenditure more than on a motorized treadmill at the same indicated speed.
• Improved Running Form and Efficiency: The curved deck naturally encourages a more upright posture, a midfoot strike, and shorter, quicker strides, which are hallmarks of efficient running form. It can help reduce overstriding and improve cadence.
• Greater Muscle Activation (Posterior Chain): The continuous propulsion heavily engages the glutes, hamstrings, and calves more than a motorized treadmill, leading to stronger running-specific musculature.
• Proprioception and Balance: The dynamic nature of the self-propelled belt enhances proprioception (your body's awareness in space) and balance, as you constantly adjust your body to maintain pace and position.
• Reduced Impact: The slat-belt system can offer better shock absorption than a standard treadmill belt, potentially making it a gentler option for your joints during longer jogging sessions.
• Versatility for Interval Training: While we're discussing jogging, the seamless transitions between walking, jogging, and sprinting make it an excellent tool for dynamic interval training, which can be easily incorporated even within a jogging session.

Considerations and Tips for Jogging on an Assault Runner

To make your jogging experience on an Assault Runner effective and safe, keep the following in mind:

• Start Slow and Focus on Form: Begin with a walk, then a very light jog. Don't try to match your usual motorized treadmill pace immediately. Prioritize feeling the machine and finding your rhythm.
• Maintain an Upright Posture: Avoid leaning forward excessively. Stand tall, with a slight forward lean from the ankles, not the waist.
• Look Ahead, Not Down: Fix your gaze forward, not at your feet, to maintain balance and proper head alignment.
• Short, Quick Strides (Midfoot Strike): Aim for a higher cadence (steps per minute) with shorter strides, landing softly on your midfoot rather than your heel.
• Use Handrails for Support (Initially): If you feel unstable, lightly hold the handrails for balance, but strive to run hands-free as soon as comfortable to fully engage your core.
• Listen to Your Body: Due to the higher intensity, you might tire faster than expected. Don't push through discomfort beyond what's normal for exercise.
• Integrate with Other Training: Use the Assault Runner as a complementary tool to outdoor running, track work, or other forms of cardio to build a well-rounded fitness regimen.

Who Can Benefit Most?

Jogging on an Assault Runner is particularly beneficial for:

• Runners looking to improve form and efficiency: The machine naturally encourages better biomechanics.
• Individuals seeking a higher-intensity cardio workout: Even at a jog, the metabolic demand is greater.
• Athletes aiming for enhanced posterior chain strength: The self-propulsion heavily recruits glutes and hamstrings.
• Those rehabbing from injuries (with professional guidance): The lower impact nature can be advantageous, but always consult a physical therapist.
• Anyone wanting a challenging and engaging indoor cardio option.

Conclusion

Jogging on an Assault Runner is not only possible but also offers a uniquely challenging and beneficial cardiovascular workout. While it requires an initial adjustment period and a different approach than motorized treadmills, its ability to enhance running form, increase calorie expenditure, and strengthen key running muscles makes it an excellent tool for fitness enthusiasts, runners, and trainers alike. Embrace the self-propelled challenge, focus on form, and enjoy a dynamic jogging experience that truly puts you in control of your pace and effort.