Manual Treadmill Guide: All To Know Before Buying

Looking to invest in a treadmill for your home gym but don’t know where to start? Well, a manual treadmill might just be the perfect choice. 

Unlike their motorized counterparts, manual treadmills rely on your own movement to power the belt, so they’re both budget-friendly and they save space. We’ve compiled a complete guide on buying one of them. From understanding how they work and their benefits to things to pay attention to, like size, durability, ease of use, etc. 

We’ve made sure to cover everything you could possibly want to know, so let’s start!

Manual Treadmill General Characteristic

Manual treadmills are a type of cardio machine that requires no electricity and relies solely on your movement to power the belt. Unlike their automatic counterparts, manual treadmills offer a simple, streamlined workout experience adjusted by your physical input. They don’t require any sort of setup and digital presets – all you have to do is hop on and start walking.

When using a manual treadmill, you engage various muscle groups, including your legs, glutes, and core. With their low-impact design, manual treadmills offer a low-risk option for your daily cardiovascular exercise, making them suitable for individuals of all fitness levels and age groups.

Additionally, this makes them quite good in the domain of physiotherapy, as they’re great for regaining your footing and balance if you’re recovering from an injury or have chronic pain such as osteoarthritis, which is quite a common knee issue in the 40 and above age group.

Manual treadmills are compact and easy to store, making them a great choice for those with limited space. Additionally, they’re much quieter than automatic treadmills, since they don’t have a motor that creates noise. This makes them a good addition to your home gym, apartment, or office space.

4 Manual Treadmill Benefits

✅ Increased Cardiovascular Health

Walking or running a manual treadmill can provide a great cardiovascular workout. Regular cardio can improve your quality of life and works to severely prevent common health issues as you age.

These include, but are not limited to, increased heart rate, better circulation, reduced bad cholesterol, and lower chance of heart disease, diabetes, and even some forms of cancer.

Improving your cardiovascular health also leads to better breathing patterns, increased stamina, and higher-quality sleep.

✅ Low-Impact Workout

Manual treadmills create less impact on your body, particularly your joints, than automatic treadmills.

This is because manual treadmills work on your natural input and adjust to your pace, instead of relying on mechanical resistance and speed settings and forcing you to adapt.

Walking is, in general, a low-impact workout and it can protect your joints, particularly the knees and hips, and decrease existing pain in them.

Tips From the Champ

Manual treadmills provide a low-impact cardio workout naturally set at your own pace. Compared to electric treadmills, they have smaller footprints, make less noise, and are more affordable too, making them a good choice for your home or office. They’re also lightweight and can often be folded and moved around, meaning they don’t require a permanent space to occupy.

Oleksiy Torokhtiy

Olympic Weightlifting Champion

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✅ Muscle Gain

Walking or running on a manual treadmill works out and tones the muscles in your legs, abdomen, and back.

Furthermore, most manual treadmills have a built-in or can be adjusted to have an incline. Inclined walks work out the lower body, particularly the shins, calves, and glutes, even harder.

✅ Improved Balance And Coordination

Since they’re self-powered, manual treadmills require a greater deal of concentration and muscle engagement compared to automatic ones.

The higher effort needed to use them will result in better balance and coordination over time. Additionally, if you’re having issues in this area, the handrails are always there to assist you.

What To Look For In Manual Treadmills?

1. Adjustability

Manual treadmills come in varying adjustability levels.

Some are fixed in every aspect, but usually cheaper as a result.

Others feature additional functions such as inclined levels, resistance settings, and even built-in workout programs, which raises their price.

2. Monitor Functionality

A motorless treadmill simply doesn’t get enough electricity to power a complex console, no matter how hard you run.

For this reason, most manual treadmills have only the most basic LCD and display only the most relevant information such as time, calories, distance, and heart rate.

Most users will find these stats to be more than enough to get a good quality workout. That said, at higher price ranges, we can see more complex monitors with higher levels of functionality, including wireless connectivity and more detailed stat tracking.

As usual with tech, the higher the price, the more you can expect to get out of it.

3. Portability

Almost all manual treadmills are designed to be highly portable and convenient to use. Most feature a small footprint that can help them easily fit into your house or office space, even in tight corners.

As you’ve seen, many of them can even be folded up to take up even less space when not in use. They are also lightweight and typically have a pair of transportation wheels which allows you to easily move them from room to room, meaning they don’t require a permanent space to occupy.

Additionally, a motorless treadmill is generally portable and easy to move around because it doesn’t require an electrical outlet to power it.

4. Versatility

A treadmill with no motor can’t provide the same workout versatility as an electric one.

However, most manual treadmills can still be used for a variety of exercises, including walking, jogging, and running.

In general, treadmills that feature higher levels of adjustability, such as incline settings and resistance levels, are more versatile than fixed setting ones.

5. Comfort

Most manual treadmills are budget-friendly manual and of similar comfort levels as they don’t vary much in build and material quality. Overall, they’re less impactful on the joints than automatic treadmills. They rely on your natural movement to create resistance, making them as comfortable as walking outside.

However, depending on your conditions and reasons for exercise, the addition of handrails can make them more comfortable and safer than going for a regular walk.

That said, at higher price ranges we start to see some comfort features become more frequent.

For example, curved platforms allow your foot to land more naturally and roll through each step. This motion mimics the way you run or walk on the ground outside, which can reduce stress on your joints and muscles, making the overall workout more comfortable.

Higher-end machines also use softer material for their platforms and have more complex belt-turning systems that may take less effort to power, thus simulating higher comfort levels.

Recommended Manual Treadmill

Assault Fitness AssaultRunner Pro

• Speed range: Manual, recommended 20 mph maximum speed
• Max incline: Fixed, not adjustable
• Folding: Not foldable
• Weight limit: 350 pounds
• Item weight: 289.2 pounds
• Product dimensions: 69.9 L x 31.7 W x 64.4 H inches
• Display: LCD, manually powered
• Running surface: Curved
• Warranty: 5 years on frame, 3 years for parts, up to 150,000 miles for the belt
• Workout programs: 8 built-in workouts, as well as customizable modes
• Additional features: 100% Manually powered, Curved surface, Bluetooth and ANT+ connectivity, compatible with Zwift and Assault Fitness apps

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In terms of construction, the AssaultRunner Pro is made with a solid steel frame and handrails that can support up to 350 pounds. It is also powder coated, which makes it corrosion and elements resistant and ensures durability.

Assault Fitness also provides a 5-year warranty on the frame and a 3-year warranty on parts, plus a guarantee of up to 150,000 miles on the belt life.

Compared to traditional treadmills, the curved surface may take a few tries to get used to, but eventually, you’ll find it to be much more comfortable than flat running surfaces. The drive train system consists of 100 precision ball bearings with 12 roller guides, making the entire exercise feel smooth regardless of if you’re walking or running, and effortlessly transitions between speeds.

The treadmill features a high-contrast, UV-resistant LCD, backlit to improve readability. The console is intuitive and easy to use, and it tracks all the necessary stats

The AssaultPro is engineered with a compact design and a small overall footprint compared to most treadmills, making it ideal both for commercial and home gyms. It’s also incredibly easy to assemble – the running platform comes pre-assembled and you only need to attach the handles and monitor.

How To Use A Manual Treadmill Right?

1. Start Slow

Manual treadmills do not have the quick-start options to quickly power them up like automatic, motorized ones do.

It may take a few strides for them to fully get going, you can’t just jump on them and run.

If you start with too much speed, the belt may not be able to catch up, and this can easily lead to tripping and falling, which can cause anything from mild inconvenience to serious injury.

Even if nothing happens to you, at the very least, you’re damaging the treadmill and could risk the belt falling out of place or snapping.

Instead, start with a low-pace walk and gradually increase your speed to allow the machine to adjust accordingly.

2. Pay Attention To Your Posture

When using a manual treadmill, it’s important to keep a good posture to avoid straining your back and neck.

Stand tall with your head up, shoulders back, and core engaged, and remember to look forward.

As you walk, place your feet firmly on the belt and keep your knees slightly bent to absorb the impact.

Avoid leaning forward and slouching. If you feel low on energy or start losing balance, remember to use the handrails to assist yourself.

3. Use Proper Running Shoes

One of the most common mistakes people make when using a treadmill is using the wrong type of shoes. Improper footwear will, at the very least, make exercising less comfortable, not to mention that it can lead to injury.

Avoid using shoes with flat soles as they won’t provide enough traction and may even lead to slipping off. Most manual treadmills have a natural incline and a non-slip surface that grips onto athletic shoes.

Additionally, make sure your shoelaces are tight and secure, as loose laces can easily get stuck in manual treadmills and lead to problems.

4. Don’t Forget Maintenance

Manual treadmills are simply machines that have very few moving parts compared to motorized ones.

Even though they’re fairly low-maintenance, they’re still not maintenance-free. Check for regular wear and tear after every few uses, depending on how frequently and intensely you exercise. Some belts must also be regularly lubricated, particularly if it’s exposed (visible) on the machine’s construction.

For more information about maintaining your manual treadmill, refer to the user manual or warranty sheets. You should find all the necessary information there.

FAQ

Which Is Best, Manual Or Automatic Treadmill?

There is no definitive answer, which choice is better for you will depend on a variety of factors.

Automatic treadmills offer a larger workout variety including adjustable speed and incline levels, but they’re harder on your joints and more expensive.

Manual treadmills are fairly affordable and still provide a decent workout, considering you set your own pace and use your weight for resistance.

That said, both are effective cardio exercise tools.

Can You Walk On A Manual Treadmill?

Yes, you can walk on a manual treadmill. In fact, most manual treadmills are designed specifically for walking.

Can You Lose Weight With A Manual Treadmill?

Yes, you can lose weight using a manual treadmill. Walking on a treadmill provides a solid cardiovascular exercise that can help you burn calories and lose weight.

However, compared to popular cardio such as running or swimming, walking is a low-intensity exercise, so it may take more effort and a stricter diet to lose weight.

That said, it’s always better than no exercise.

Are Manual Treadmills Hard On Your Knees?

Manual treadmills aren’t necessarily harder or easier on your knees compared to automatic ones. The impact on your joints will mostly come down to the type of exercise you do.

For example, running puts a lot more pressure on your knees than walking. Walking itself is a low-impact exercise that doesn’t apply much knee pressure.

Research even recommends walking on an inclined treadmill as a remedy for people with knee problems.

Conclusion

Manual treadmills provide a low-impact cardio workout naturally set at your own pace.

Compared to electric treadmills, they have smaller footprints, make less noise, and are more affordable too, making them a good choice for your home or office.

They’re also lightweight and can often be folded and moved around, meaning they don’t require a permanent space to occupy.

All things considered, we recommend the AssaultRunner Pro by Assault Fitness.

Have you tried a manual treadmill before? If so, what part of it did you like the most?Let us know by leaving a comment and remember to follow our social media pages for more valuable fitness content.

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References:

1. Osteoarthritis of the Knee // Clevelandclinic: https://my.clevelandclinic.org /health/diseases/21750-osteoarthritis-knee
2. Exercise and Cardiovascular Health // Ahajournals: https://www.ahajournals.org /doi/full/10.1161/ 01.CIR.0000048890.59383.8D
3. 5 surprising benefits of walking // Harvard Health: https://www.health.harvard.edu /staying-healthy/ 5-surprising-benefits-of-walking
4. Need a Change of Pace? Try Walking on an Incline // Healthline: https://www.healthline.com /nutrition/walking-on-incline
5. Is It Enough to Walk on a Treadmill to Lose Weight? // Healthreporter: https://healthreporter.com/ treadmill-walking-for-weight-loss/
6. Study: Walking on an incline could help people suffering from knee problems // BSU: https://www.bsu.edu/ news/press-center/archives/2015/3/ study-walking-on-an-incline-could-help-people-suffering-from-knee-problems
7. Photos are made by Torokhtiy Media Team