Assault Run
Experience the ultimate high-intensity cardio workout with the Assault Run. Maximize calorie burn and boost endurance on the air runner treadmill.
- Movement
- Compound
- Force
- Push
- Per set
- 15 min
- Rest
- 2 min
Free · iPhone only · Available on the App Store
Variations of Assault Run
Description
Assault Run is a high-intensity interval training exercise performed on an assault air runner treadmill for an effective cardio workout.
Save Assault Run to a routine
Log sets, reps, and weight as you train — free in the Ellim app.
How to do Assault Run
- 01Setup
Stand on the side rails of the air runner, straddling the belt with your feet about hip-width apart, ensuring good balance.
- 02Setup
Keep your arms bent at 90 degrees, ready to swing, or hold the handrails lightly for initial stability if needed.
- 03
Step onto the curved belt, initiating movement by pushing off with your feet. Maintain a slight forward lean from your ankles, not your waist.
- 04
Drive your knees up and forward, landing with your midfoot directly under your hips. Use a powerful arm swing synchronized with your leg drive to maintain momentum.
- 05
Control your speed by adjusting the force of your foot strike and leg drive; a harder push generates more speed, and a lighter touch slows you down.
- 06
Breathe deeply and rhythmically, matching your breath to your stride or effort level, especially during high-intensity intervals.
Tips
- Maintain a slight forward lean from your ankles, keeping your core engaged to prevent slouching and improve running efficiency.
- Focus on a quick, light foot strike, landing midfoot directly under your hips to minimize impact and maximize energy return.
- Use a powerful and deliberate arm swing, driving your elbows back to help propel your body forward and maintain rhythm.
- Control your speed through your stride; push harder for faster speeds and ease off for slower paces, rather than relying on handrails.
Common mistakes
- Slouching or leaning excessively from the waist reduces efficiency and strains the lower back; maintain an upright posture with a slight forward lean from the ankles and engage your core.
- Overstriding, where your foot lands too far in front of your body, acts as a brake and increases impact; aim for a shorter, quicker stride with your foot landing directly under your hips.
- Gripping the handrails tightly reduces the workout intensity and prevents proper arm drive; only use the handrails for initial balance, then let your arms swing freely.
In the Ellim app, Assault Run unlocks
Free — no subscription needed
Log sets, reps, and weight
Track every set as you train
See your strength curve
Performance graphs across all sessions
Add to a routine
Save into a custom workout in one tap
Rest timer with Live Activity
Dynamic Island countdown between sets
HealthKit sync
Workouts flow to Apple Health
3,500+ exercise library
Search, filter, and pick variations offline
Ready to train assault run?
Get Ellim — FreeQuestions
Is Assault Run good for beginners?
Assault Run is rated advanced. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.
What equipment do I need for Assault Run?
You need Body weight to perform Assault Run. If you don't have this equipment, look for variations that target the same muscles with what you have available.
What are the best tips for Assault Run?
Maintain a slight forward lean from your ankles, keeping your core engaged to prevent slouching and improve running efficiency. Focus on a quick, light foot strike, landing midfoot directly under your hips to minimize impact and maximize energy return. Use a powerful and deliberate arm swing, driving your elbows back to help propel your body forward and maintain rhythm. Control your speed through your stride; push harder for faster speeds and ease off for slower paces, rather than relying on handrails.
What are common mistakes when doing Assault Run?
Slouching or leaning excessively from the waist reduces efficiency and strains the lower back; maintain an upright posture with a slight forward lean from the ankles and engage your core. Overstriding, where your foot lands too far in front of your body, acts as a brake and increases impact; aim for a shorter, quicker stride with your foot landing directly under your hips. Gripping the handrails tightly reduces the workout intensity and prevents proper arm drive; only use the handrails for initial balance, then let your arms swing freely.
Related exercises
Track every rep of Assault Run.
Watch the weight climb session by session and add it to a routine you will actually run. Free on iPhone.
Free · iPhone only · Available on the App Store