1. Start by standing on the Assault AirRunner, positioning yourself in the center of the belt.
2. Grab the handrails and step onto the side platforms to avoid starting directly on the moving belt.
3. Begin walking at a slow pace to initiate belt movement, then gradually increase your speed to a comfortable jog.
4. To increase the intensity and to initiate an 'Assault Run,' progressively boost your speed to a full run. The belt is user-powered, so it will only move as fast as you do.
5. Maintain a proper running form: keep your head up, shoulders relaxed, arms swinging by your sides, and your core engaged for better balance and stability.
6. Adjust your speed by speeding up to move the belt faster or slowing down to reduce the belt speed. The AirRunner allows for quick changes in speed, making it suitable for interval training.
7. Plan the duration and intensity of your run based on your fitness level and goals. You might perform steady-state cardio or high-intensity intervals, varying speed and recovery periods.
8. To stop, gradually slow down your pace until the belt comes to a complete stop. Carefully step off onto the side platforms before dismounting from the treadmill.
9. Properly cool down after your run by walking at a slow pace or stretching to help your heart rate return to normal.
Remember to stay hydrated and to monitor your heart rate, particularly if you are pushing for high-intensity runs. Adjust the workout intensity according to your personal fitness level.
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