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Cardio

Air Runner

The Air Runner is a cardio exercise on a machine for your conditioning. Share of the load in the Zulta muscle model: gluteus maximus 16%, quads (vastus lateralis) 14% and calves (gastrocnemius) 12%.

Level: IntermediateEquipment: MachineUnilateral: one arm or leg at a time

How to do it

  1. Step onto the curved belt of the non-motorised treadmill and hold the rails to start.
  2. Let go of the rails and stand tall with a slight forward lean from the ankles.
  3. Start walking, then running, landing on the front part of the curve under your hips.
  4. Move farther up the curve to speed up and drift back toward the middle to slow down.
  5. Run for the planned time or distance, then walk it down and step off holding the rails.

Tips

  • Keep short, quick steps; the belt rewards cadence more than long strides.
  • Stay in the front third of the belt for a steady pace.

Common mistakes

  • Overstriding and landing on the heel far in front.
  • Holding the rails the whole time.
  • Hunching the shoulders forward.

Muscles worked by the Air Runner

  • Gluteus maximus Primary16%
  • Quads (vastus lateralis) Primary14%
  • Calves (gastrocnemius) Primary12%
  • Quads (vastus medialis) Secondary10%
  • Hamstrings (biceps femoris) Secondary10%
  • Calves (soleus) Primary10%
  • Quads (rectus femoris) Secondary8%
  • Hip flexors Minor6%
  • Hamstrings (semitendinosus/-membranosus) Secondary6%
  • Gluteus medius Minor4%
  • Tibialis anterior Stabilizer2%
  • Upper abs Stabilizer2%

Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.

Gait: glutes and quads absorb and extend at each stance, the calves push off, the hamstrings and hip flexors swing the leg.

Air Runner alternatives

Same equipment

Easier

No equipment

Similar exercises

Frequently asked questions

What muscles does the Air Runner work?

Mainly the gluteus maximus, quads (vastus lateralis), calves (gastrocnemius) and calves (soleus). The quads (vastus medialis), hamstrings (biceps femoris), quads (rectus femoris) and hamstrings (semitendinosus/-membranosus) assist.

Is the Air Runner good for beginners?

The Air Runner is rated intermediate. If you are new, learn the Treadmill Run first and build up from there.

What is a good alternative to the Air Runner?

For example the Running, Treadmill Run and Treadmill Walk. They train mostly the same muscles, some with different equipment.

Log your sets in Zulta

Zulta tracks your sets, weights and muscle load next to your running, riding or Hyrox training. The app opens soon.

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