How To Use The Elliptical For Runners

YOU ARE AMAZING! There are 3 main rules for making the elliptical a great workout for runners.
First, keep cadence high to better approximate running. That usually means 85-90 rpm at baseline, with lower resistance to make it sustainable. It feels difficult and awkward at first, but you get used to it across a couple sessions.
Second, alternate use of the moving arm levers and unmoving hand holds, which should make it easier to maintain that cadence. Personally, I like to put my hands lower on the levers to shorten the range of motion.
Third, pulse in intervals at higher resistance and cadence at 90+. Elliptical intervals can be absolutely devilish in ways that are difficult to describe.
From the full article in Trail Runner Magazine (read here: www.trailrunne...)
In the training plans of athletes who are volume-limited, you’ll often see a notation pop up: a couple hours on the elliptical a week. Should you consider the elliptical in your training plan? There’s a strong argument that an elliptical may be the fitness machine with the biggest bang for your cross-training training buck.
While it’s close-to-impossible to connect elliptical training interventions with long-term outcomes, there is surprisingly robust evidence for the elite-athlete anecdotes. A 2004 study in the Journal of Sports Medicine and Physical Fitness found that running, the elliptical, and the stair-climber all led to similar improvements when training volume and intensity were equivalent. That finding was duplicated by a 2021 study in the International Journal of Sport Nutrition and Exercise Metabolism. Another 2004 study, this one in the Journal of Exercise Physiology Online, found that the treadmill and elliptical produced similar maximal values in physiological variables during a VO2 max test.
And there could even be extra advantages to the elliptical. A 2010 study in the Journal of Strength and Conditioning Research had 18 athletes do 2 sub-maximal tests 15 minutes apart, with one on the treadmill and one on the elliptical. While VO2 and perceived exertion were the same for both, heart rate was 19 beats per minute higher on the elliptical (and energy expenditure was 10% higher, but it was a non-significant finding). That may indicate that the potential aerobic benefit could be greater than an equivalent effort run in some cases, particularly when using the arm levers actively, aligning with cross country skiing. A 2011 study compared the elliptical and the bike and found “Elliptical training demonstrated greater quadriceps activity and greater quadriceps/hamstrings coactivation than all other conditions.” That muscle activation could be even more beneficial in trail running, since uphills have a similar increased demand on the quads.
See the full article for more details! THANK YOU ALL!
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[@igloozoo3771]

I use Elliptical at LA Fitness and I don't use the handle-bars. I think it is a great piece of equipment to build your core and balance and mimic running arm motion and teach yourself to relax so that you can maintain the same level of speed with less HR effort. I actually wish ellipticals didn't come with the swinging bars and just had some safety side bars like a treadmill.

[@huntermaynard8837]

The most entertaining and insightful 4 minutes of TH-cam content, period.

[@DavidRocheSWAP]

haha you are so wonderful!!!!

[@eddielennon3410]

Watched your video and read your article and had a question. Do you use these elliptical workouts on all cross training sessions including a more recovery based double. Or do you solely use these workouts as a replacement for threshold workout or other workout replacements?

[@shortykco]

Do you recommend ever going in reverse direction or just forward?

[@oriongalioni9731]

Unlike David I can’t do two things at once. Therefore I must watch the video again because all I focused on was the text commentary;-)

[@cardioqueen8482]

How long should I do the elliptical to equal to a 3 mile run?

[@cheryls4526]

why is the machine making a knocking sound? I just got my elliptical and it knocks also?

[@DavidRocheSWAP]

The knock on this one is the foot-bed, where the pad hits the front when pushing faster!

[@SeeChadRun]

Great feedback for using the elliptical, but question for you... Have those adidas TERREX Speed Ultra's seen dirt yet? Mine look much more brown now ;-) hehe

[@SD-ey1ki]

How large is the lateral pedal distance of the 14.9?

[@EdricKyauk]

This was really useful and makes me want to get an elliptical for cross training! Do you have any recommendations for a specific machine?

[@DavidRocheSWAP]

Great question! They are basically all really wonderful if they are stable. We got the NordicTrack 14.9 and love it!

[@RichChh]

Hahhahah All right... I'll hate the Elliptical a little less now, thanks to you..

[@DavidRocheSWAP]

It's a magic machine! WOOHOO!

[@thetexaseagle]

What Brand or Model were you using and what brand or model would you recommend for an elliptical machine for around $1000.00

[@DavidRocheSWAP]

This is a Nordic Track 14.9! But basically any sturdy/stable model is awesome, and many people say you can get great options lightly used off Facebook Marketplace or similar!

[@5hamms510]

Sounds like it is going to fall apart. I used mine everyday hard an it's very quiet 😂

[@roberttischer3056]

You're doing it wrong you're lifting your heels

[@user-or6yn8pm3c]

Ellipticals are useless. Only cardio machines that work are rowers airbikes and treadmills.

[@DavidRocheSWAP]

Here's an overview of some of the studies that demonstrate it is useful! www.trailrunnermag.com/training/trail-tips-training/elliptical-cross-training/
Thank you!

[@user-or6yn8pm3c]

@@DavidRocheSWAP Personally I found Elliptical machines to be useless. AMT and Zero Runners are okay. I have had the best success with Rowers and Airbikes.

[@angusmulholland1003]

Well Parker Valby uses Elliptical trainer predominately combined with low mileage run weeks and clocks 15:20 5km and coming 2nd in X country. I can’t see how it’s useless lol.

[@cheryls4526]

@@user-or6yn8pm3c they are useFULL for everyone who wants to do a non-jarring walk for health.

[@TheDarkhorse228]

@@user-or6yn8pm3c Personally I found Rowers and Airbikes to be useless. I have had the best success with Elliptical machines.