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To build endurance and boost fat loss, give the curved treadmill a run for its money

At a time when workout technology has reached dizzying heights – dedicated hypoxic chamber workouts, body composition scales and ‘smart’ water bottles that track your hydration – the non-motorised curved treadmill is a nod to the analogue world we’re leaving behind. But don’t allow yourself to be fooled by its minimalist appearance. Once you get going, the curved treadmill transforms into a monstrous bit of kit.

There are no flashing lights or pre-programmed workouts on a curved treadmill. It’s powered by you and you alone, with the friction from each stride pulling the belt down and back behind you. The further forward on the arc you run, the faster the belt moves and the quicker your pace will be. Drop your stride to go slower, and to stop, just… stop.

There’s more to running than putting one foot in front of the other. Switch to a curved treadmill and you’ll get more out of every workout. Here’s how...

When you run on an arc, the muscles in each leg are activated for a longer period and greater emphasis is placed on your posterior chain muscles. “You’ll be encouraging your glutes, hamstrings, calves to work harder, making you a stronger runner,” explains Justin Reid-Simms, running coach and founder of Alamer Athletic.

Don’t expect to take it easier without your usual treadmill tech. Not only did runners work 30 per cent harder on curved, non-motorised treadmills, according to the Journal of Science and Medicine in Sport, but they felt it, too. Their perceived efforts “matched the physiological data,” says Reid-Simms, “32 per cent more oxygen uptake, 16 per cent higher heart rate and a 2.5 per cent increase in cadence.”

The effort of keeping the belt moving – no matter your pace – will hike your heart rate up more than the same exercise on a standard treadmill, boosting your VO2 max (your upper limit of oxygen consumption or aerobic capacity).

The arc shape promotes a natural stride and ‘proper’ form by encouraging you to run on the balls of your feet, making for a softer landing and reducing any potential stress on your joints. “Curved treadmills tend to encourage a more upright posture and running position, with good landing mechanics as the foot strikes a slight incline,” explains Reid-Simms.

“They’re self-regulating, which means you’re in control of the speed and consistency of your workout,” he adds. No more fiddling with buttons to find your optimum speed or clamouring for the stop button because you’ve cracked the speed uncomfortably high.

First of all, you need to find your feet. “Any change in technique can ‘feel’ harder, so it’s important to measure out your early efforts before attempting harder workouts,” says Reid-Simms. The first thing to remember when you’re getting your bearings? You’re in control. Your sense of balance might say otherwise, but it’s worth persevering. Your brain will figure it out soon enough.

“The curve can feel a little heavy at first, so take some time to get used to moving on the treadmill, practicing both accelerating and holding a steady pace,” he continues. “You’ll need to position yourself closer to the front of the treadmill, encouraging your foot to pull the belt back on landing. Think about posture – stay tall with your core engaged and don’t forget to drive your arms, they’re going to help maintain momentum.”

A curved treadmill can be used in any traditional treadmill-based workout, but there are certain instances where their potential becomes potent. “Taking into account that you’ll be working a little harder, curved treadmills are great for working to time-based workouts,” Reid-Simms adds. “You know how long you’ll be working for and you can concentrate on putting the effort in.”

Ready to take on the curved treadmill? Chase down this interval workout by Reid-Simms...

Settle yourself on the curved treadmill and practice your technique. Gradually raise your heart rate and focus on good posture.

Run at hard effort (your 1-mile pace) for 45 seconds followed by 1 min recovery (slow walk or total rest). Repeat 6-10 times.

Walk it out, bringing your heart rate and breathing under control.