Firefighters don't train for trophies—they train to save lives. Every workout, every rep, every sprint is preparation for moments when physical readiness determines outcomes. At South Bend Fire Department in Northwest Indiana, Fitness Coordinator Cole Winters has built a training program around that reality—equipping his crew with tools that match the demands of the job.
One of those tools is the Aussie Pro Runner
Key Takeaways
- Self-powered curved treadmill design allows immediate "hop on and go" training—no warmup countdown
- Resistance settings simulate sled pushes without additional equipment
- Backwards walking with resistance builds knee strength for injury prevention
- Versatile enough for HIIT intervals, distance running, calorie-burn circuits, and active recovery
- Curved treadmill running transfers directly to outdoor performance gains
About South Bend Fire Department's Fitness Program
Cole Winters serves as Head of Fitness for South Bend Fire Department, overseeing a 21-member Peer Fitness Team certified through the IAFF's Fit 2 Thrive program. His team includes current and former certified personal trainers who coach recruits through a rigorous 6-month physical fitness regimen covering HIIT, strength training, cardiovascular endurance, and muscular endurance. Beyond the academy, Cole's team builds individualized fitness programs for sworn members—whether the goal is strength building, weight loss, or maintaining peak readiness throughout their careers.
South Bend FD currently runs 4 Aussie Pro Runner curved treadmills in their main fitness facility.
Why a Curved Treadmill Works for Fire Department Training
The "Hop On and Go" Factor
A curved treadmill is self-powered—the belt moves because you move it, not because a motor is running. There's no speed setting to dial in, no countdown, no 10-second ramp. You step on and go.
For firefighters, that matters. Fireground work doesn't offer a warmup period. The transition from rest to maximum exertion can happen in seconds, and training tools that mirror that reality build a different kind of readiness than equipment that eases you in.
Research published in Frontiers in Physiology supports this: non-motorized curved treadmill running produces significantly higher cardiometabolic demands than both overground and motorized treadmill running, making each training session more metabolically demanding (Edwards et al., 2017).
Cole describes the difference it's made at South Bend:
"The convenience of being able to hop on the Runner and immediately start running surpasses the traditional treadmill that requires a countdown before the belt begins moving and then another 10-15 seconds to throttle up to a desired speed setting. With the Aussie Pro Runner we can 'hop on and go.'"
Versatility Across the Full Crew
Not every firefighter is training for the same goal. Some need cardiovascular base, some are rehabbing injuries, some are pushing for performance. A curved treadmill accommodates all of it within one piece of equipment—which matters when you're managing a large department with varied fitness levels and schedules.
"Not only do we utilize the runners for interval training with our recruits, our personnel use the runners for a plethora of different styles of fitness. Some use them for distance running, some use them for timed sprints between workouts in different WODs. We have a group that likes to utilize them with Ski ERGs and Rowers to do 'calories burned' style workouts."
Curved treadmill uses at SBFD include:
- Recruit HIIT sessions
- Distance running for cardiovascular base
- Sprint intervals between lifts
- Calorie-burn circuits with Ski ERGs and rowers
- Backwards walking for knee rehabilitation
Fire Service-Specific Training Applications
Sled Simulation Without the Sled
Sled pushes build the type of loaded, horizontal power firefighters use for forcible entry, hose advancement, and victim rescue. The resistance function on a curved treadmill replicates that training effect without needing a separate piece of equipment or extra floor space.
"Not to mention the amazing sled simulated resistance function."
Cole's team uses the resistance dial for pushing-specific workouts that connect directly to fireground tasks—built into their regular rotation on the curved treadmill.
Injury Prevention Through Backwards Walking
One application that's gained traction at South Bend is backwards walking on the curved treadmill—using the handrails for support while building quad and knee strength.
"Some of our firefighters even use them to 'walk backwards' while holding the supportive handrails and build knee strength for recovery or injury prevention. The versatility is immensely popular."
Knee health is a significant concern across a firefighting career. The cumulative load of ladder climbs, kneeling on hard surfaces in full gear, and working in awkward positions takes a toll. A curved treadmill's self-powered belt makes backwards walking a safe, practical part of a recovery or prehab protocol.
The Science Behind HIIT on a Curved Treadmill for Firefighters
South Bend's HIIT-focused approach is backed by research. A 2021 study published in the International Journal of Environmental Research and Public Health found that High Intensity Functional Training (HIFT) significantly improves fitness outcomes in recruit firefighters, with measurable gains in cardiovascular capacity and functional strength (Chizewski et al., 2021).
The curved treadmill is particularly well-suited for interval work because intensity is entirely user-driven. There are no settings to change between work and rest periods—the firefighter pushes harder or eases off, and the treadmill responds. That natural regulation keeps sessions efficient and coach-friendly.
Performance Carryover to Outdoor Running
The curved treadmill surface changes how you run. The shape encourages a more forward-leaning posture and a mid-foot strike, which builds habits that transfer to outdoor running even though the surfaces aren't identical.
Cole has seen this play out with his crew:
"The curved design increases the difficulty but in an odd way provides a different level of comfort when running that feels more natural than running on a flat belt. Though running on outside terrain isn't necessarily the exact same, the curved design allows our firefighters to grow when it comes to progress in their outdoor runs."
Under fatigue, form tends to break down. Training on a self-powered curved treadmill—where the belt only moves as hard as you push—makes poor mechanics immediately apparent. There's no motor covering for sloppiness.
Expert Q&A with Cole Winters
What does fitness programming look like at South Bend Fire Department—how do you structure training for your crew?
"Here within the City of South Bend Fire Department we have a Peer Fitness Team comprised of 21 members, all of which are certified through the IAFF under their program Fit 2 Thrive. We have several members that either currently have other credentials as a certified personal trainer (CPT) or have been a CPT in the past. Our team is primarily utilized during our recruit academies where our Peer Fitness Trainers coach our recruits in HIIT, strength training, cardiovascular endurance and muscular endurance during a 6-month physical fitness regimen. We also handle all health and fitness assistance throughout our sworn members—building goal-oriented fitness programs for strength building, weight loss, etc."
You've got 4 Aussie Pro Runner curved treadmills in service and more on order—what made you decide to add them?
"We made the decision to add the Aussie Pro Runners to our main fitness facility due to their versatility, primarily when it comes to our HIIT workout sessions. We do utilize them for distance running as well. The convenience of being able to hop on the Runner and immediately start running surpasses the traditional treadmill that requires a countdown before the belt begins moving and then another 10-15 seconds to throttle up to a desired speed setting. With the Aussie Pro Runner we can 'hop on and go'—not to mention the amazing sled simulated resistance function."
How are your firefighters using the curved treadmills day-to-day?
"Not only do we utilize the runners for interval training with our recruits, our personnel use the runners for a plethora of different styles of fitness. Some use them for distance running, some use them for timed sprints between workouts in different WODs. We have a group that likes to utilize them with Ski ERGs and Rowers to do 'calories burned' style workouts. Some of our firefighters even use them to 'walk backwards' while holding the supportive handrails and build knee strength for recovery or injury prevention. The versatility is immensely popular."
Firefighting demands explosive power, sustained endurance, and the ability to work under load. How does the curved treadmill's self-powered design fit into that?
"The self-powered design gives our firefighters the ability to immediately begin running to whatever pace we desire and is a massive benefit that sells itself when it comes to the Aussie Pro Runner. The curved design increases the difficulty but in an odd way provides a different level of comfort when running that feels more natural than running on a flat belt. Though running on outside terrain isn't necessarily the exact same, the curved design allows our firefighters to grow when it comes to progress in their outdoor runs. The resistance setting sells itself in a 2-in-1 piece of equipment—we utilize it often for our coach-timed interval workouts."
What would you tell another fire department fitness coordinator looking at curved treadmills?
"In my role as our Fitness Coordinator it is my responsibility to provide my firefighters with elite-level equipment to ensure we can maximize their athletic and fitness potentials and goals. From our perspective we are professional athletes, because as cliché as it may seem or sound, we are professional athletes not playing for monetary gain or trophies but training to save our communities' lives. With this, we are strong advocates for the evolution of indoor gym equipment, which simply put—the Aussie Pro Runners are the evolution of indoor running. The ability to challenge our firefighters with the self-propelled curved design, and/or the resistance setting that emulates a built-in sled is top notch and my only question for another fitness coordinator or similar role in their department is: What are you waiting for? Purchase your Aussie Pro Runner and get busy getting better ASAP."
Why South Bend FD Keeps Ordering More
The real proof isn't in what Cole says—it's in what the department does. South Bend FD started with curved treadmills from Aussie Fitness Pros and, after putting them through real recruit training and daily use across a diverse crew, already has additional units on order.
When a department with a serious, structured fitness program decides to expand their fleet, it usually comes down to one thing: the equipment held up to what they needed it to do.
"We are strong advocates for the evolution of indoor gym equipment, which simply put—the Aussie Pro Runners are the evolution of indoor running. The ability to challenge our firefighters with the self-propelled curved design, and/or the resistance setting that emulates a built-in sled is top notch."
For other fire department fitness coordinators evaluating curved treadmills, that track record is worth noting.
References
- Edwards RB, Tofari PJ, Cormack SJ, Whyte DG. Non-motorized Treadmill Running Is Associated with Higher Cardiometabolic Demands Compared with Overground and Motorized Treadmill Running. Front Physiol. 2017;8:914. https://doi.org/10.3389/fphys.2017.00914
- Chizewski A, Box A, Kesler RM, Petruzzello SJ. High Intensity Functional Training (HIFT) Improves Fitness in Recruit Firefighters. Int J Environ Res Public Health. 2021;18(24):13378. https://pmc.ncbi.nlm.nih.gov/articles/PMC8704463/
This guide was developed in collaboration with Cole Winters, Head of Fitness at South Bend Fire Department. Thank you to Cole and all the firefighters serving the South Bend community.
For more first responder training protocols, check out: Curved Treadmill Training Guide for First Responders
