Assault Run

Burning calories

Assault Run gif

Doing the Assault Run right? Let your AI coach fix your form and build it into a plan made for you.

About

You power the treadmill with your own strength.

How to Assault Run

Starting Position

Stand lightly on the treadmill and find your balance.

Proper Form

1. Walk forward to move the belt.

2. Adjust the speed on your own as you proceed.

Breathing Technique

Breathe naturally.

Precautions

Don't stomp your feet; walk gently.

From the Community

Share your experience, ask questions, and get tips from other athletes.

Assault Run Community

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Assault Run Related Reading

Myths Busted
Soreness is not a measure of muscle growth.
Feeling wrecked after leg day doesn't mean you're building more muscle. Here's what the science actually says — including a 2026 meta-analysis of 49 studies.
What Actually Matters
Push pull legs 5-day split: volume is the only lever
A push-pull-legs 5-day split builds as much muscle as any structure — if weekly volume per muscle group is matched. Here is how to build the week.
Numbers Don't Lie
Workout duration doesn't predict muscle growth — sets do, per a 2020 meta-analysis of 111 studies
Stop watching the clock. Muscle growth comes down to sets per workout, not minutes on the floor — according to a 2020 meta-analysis of 111 studies.
Numbers Don't Lie
Rep range almost doesn't matter for muscle growth — what 4 RCTs actually say
5 reps or 30 reps — it barely matters for hypertrophy. Here's what the evidence from 4 recent RCTs actually says about rep ranges and muscle growth.
What Actually Matters
Is body recomposition real? You can lose fat and build muscle at once — here's what drives it
Lose fat and build muscle at the same time? Yes, it's real. Here's what the research says actually drives body recomposition, per a 2022 Med Sci Sports Exerc analysis.
Myths Busted
Dynamic stretching belongs in your warm-up, static stretching after — what 35 studies found
Dynamic stretching keeps strength intact before a workout. Static stretching can reduce force output if you overdo it. Here's exactly how to use both, per a 2023 meta-analysis of 35 studies.

Curious about a Cardio workout plan that includes the Assault Run

Assault Run Alternatives

Stationary Bike

Elliptical Machine

Treadmill Running

Assault Run

About

How to Assault Run

Starting Position

Proper Form

Breathing Technique

Precautions

From the Community

Assault Run Related Reading

Soreness is not a measure of muscle growth.

Push pull legs 5-day split: volume is the only lever

Workout duration doesn't predict muscle growth — sets do, per a 2020 meta-analysis of 111 studies

Rep range almost doesn't matter for muscle growth — what 4 RCTs actually say

Is body recomposition real? You can lose fat and build muscle at once — here's what drives it

Dynamic stretching belongs in your warm-up, static stretching after — what 35 studies found

Assault Run Alternatives