You walk onto the cardio floor with a plan: get on, zone out, and get the miles done. You make a beeline for the standard treadmills, but you have to walk right past that strange, curved machine to get there.... the Assault Runner.
It doesn't have a massive screen. (It doesn't even have a motor.) It just sits there, looking slightly intimidating. If you’ve ever stared at it and wondered, "Why would I use that when the regular treadmill does the work for me?" you’re asking the right question.
Let’s break down the differences so you can decide if it's time to trade your comfort zone for the curve.
The Core Difference: Who Powers the Machine?
The most fundamental difference is in how it's powered.
- The Traditional Treadmill: This is motor-powered. You set the speed on the console, the belt moves at that specific pace, and you have to keep up with it. Pressing "stop" brings it to a gradual halt.
- The Assault Runner: This is human-powered. There is no motor. The belt moves only when you do. You speed up, it speeds up. To stop, you must slow your stride or step onto the side rails. It won't brake for you.
Feature Breakdown
Here is a quick look at how the features stack up side-by-side:
| Feature | Traditional Treadmill | Assault Runner |
| Power Source | Electric Motor | Your Legs |
| Speed Limit | Capped (usually 12-15 mph) | Unlimited (as fast as you can run) |
| Incline | Adjustable (0% to 15%+) |
Fixed Curve (mimics slight incline) |
| Impact | Moderate (cushioned deck) | Low (slatted belt absorbs shock) |
| Pacing | Machine-dictated | Self-dictated |
| Console | Entertainment, complex programs | Basic stats (Watts, Speed, Time) |
The Assault Runner: Benefits & Best Uses
The curved shape isn't just for looks; it changes the physics of your run.
1. Calorie Burn
Because you have to push the belt yourself, you are engaging more muscles (specifically the hamstrings and glutes) to drive the belt backward. Studies suggest you can burn up to 30% more calories on a curved manual treadmill compared to a motorized one.
2. Promoting Better Form
The curve forces you to run on the balls of your feet rather than striking with your heel. This encourages a more natural, efficient running stride and improves your posture.
3. Immediate Speed Changes
This is the ultimate tool for High-Intensity Interval Training (HIIT). On a standard treadmill, waiting for the motor to ramp up from 3.0 mph to 10.0 mph takes valuable seconds. On the Assault Runner, you can go from a dead stop to a full sprint instantly, just like running outside.
Best For: HIIT workouts, sprinting, form correction, and maximizing calorie burn in a short time.
The Traditional Treadmill: Benefits & Best Uses
The classic treadmill remains a staple at O2 Fitness for good reason: it offers control and consistency.
1. Precise Pacing for Endurance
If you are training for a marathon and need to maintain an exact 9-minute mile pace for 45 minutes, a motorized treadmill is superior. It forces you to hold that pace even when you get tired, building mental and physical endurance.
2. Incline Training
Most motorized treadmills allow you to adjust the incline significantly. This is excellent for "hiking" workouts or building quad strength without the high impact of running.
3. Easier on the "Easy Days"
Sometimes, you just want a light recovery jog or a warm-up walk. The Assault Runner requires constant effort to keep moving. A motorized treadmill allows for a more relaxed, "zone out" experience where the machine does some of the work for you.
Best For: Long-distance training, precise pace work, steep incline walking, and recovery runs.
Which One Should You Choose?
The "best" machine depends entirely on your workout goal for the day.
Choose the Assault Runner if: You only have 20 minutes and want a killer workout, you are doing Tabata intervals, or you want to focus on your running mechanics.
Choose the Traditional Treadmill if: You are logging long miles, you want to watch Netflix while you walk, or you need to stick to a very specific pace for race training.
Try Both at O2 Fitness!
The best way to know the difference is to feel it. Next time you visit your local O2 Fitness Club, skip your usual routine and hop on the Assault Runner for 5 minutes. You might just find your new favorite piece of cardio equipment!
Have questions about how to use the equipment? Ask one of our PRSNL trainers on the floor for a quick demo or click here to find an equipment orientation clinic at your home club!
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