Curved Treadmill Running

intermediate · locomotion

Setup

There is no motor and no speed dial: how fast the belt runs depends entirely on where your feet land on the curve. Hold both side rails and step onto the rear of the belt while it is still — the back of the curve brakes the belt, so it will not lurch out from under you. There is no emergency stop either, so learn this first: drifting toward the rear is how you slow down.

Execution

Keep a light hand on the rails and start by walking, driving your feet down and back to move the belt yourself.
To speed up, move your steps toward the front of the curve; to slow down, drift back toward the rear and the belt brakes itself.
Run tall with short, quick steps, landing under your hips instead of reaching out in front.
Hold a pace where you can still control your breathing; nothing pulls this belt for you, so the same displayed pace costs more than on a motorized treadmill.
Someone getting used to this machine aims for 10-15 minutes of continuous running in the main block, not counting the few walking minutes at each end.
To stop, drift back toward the rear and ease down to a walk, letting the belt slow with your steps instead of planting your feet mid-belt.
Wait until the belt has nearly stopped, hold the rails, and only then step off; never step off at the front while the belt is still rolling, because that is where it accelerates.

Breathing

Breathe in rhythm with your steps, using both nose and mouth when you need more air. If you cannot hold a full sentence, move forward to slow down right away instead of holding your breath to keep the pace.

Quick cues

Forward to speed up, back to slow down.
Short steps, land under your hips.
Get on and off at the rear, holding the rails.
Light touch on the rails, don't pull with your arms.

Common faults

Fault: Stepping on or off at the front while the belt is still rolling
Fix: Get on and off at the rear, where the curve brakes the belt, and keep a hand on the rails; the front is where the belt accelerates and can sweep a foot backward.
Fault: Pulling on the rails with the arms to keep up the pace
Fix: Drift back toward the rear to slow down instead of hauling on the rails; the hands should only rest lightly for balance.
Fault: Trying to match the same pace as a motorized treadmill and burning out early
Fix: Accept that the same speed feels harder here; ease off and build the pace back up based on your breathing.
Fault: Overstriding, with the heel landing well out in front
Fix: Shorten the stride, quicken the cadence, and land the foot under the hip.

Equipment

treadmill

Muscle groups

cardio, legs, glutes, core