How to use an elliptical to enhance your running

Running’s great. The fresh air, the freedom, the simplicity. You can’t beat it. But to improve as a runner, you need to do more than just run. That’s where cross-training comes in. It can help you to strengthen your muscles, ward off injury, boost recovery and keep things interesting.

And there are few – if any – better cross-training tools than the elliptical. Designed to mimic the motion of running, while removing the impact, it’s the perfect run-like activity to slot into your training week.

Like an international man of mystery, the elliptical goes under many aliases: elliptical machine, elliptical trainer or simply a cross trainer. It’s most commonly found in a gym. But, just like treadmills, you can use a quality elliptical from the comfort of your home, too – here are some of the best ellipticals to buy right now.

The elliptical gets you working in an upright position, with your feet placed on two pedals that move forward – or indeed backward, to work different muscles – in a smooth, circular motion, not dissimilar to pedal revolutions while riding a bike. That said, unlike other cross training activities like cycling on a turbo trainer or swimming, training on the elliptical gets you working in a running-specific way that is still gentler on the body. As exercise physiologist Todd Buckingham notes, the elliptical 'decreases the weight-bearing and muscle-pounding that running produces because it’s a much lower impact exercise.'

Some ellipticals have long handles that are joined to the foot pedals and move forward and backward as you move your legs – providing a decent upper body workout in the process – while others have stationary handles to hold as you focus on your lower body.

Ellipticals often feature a screen where you can view your workout stats – such as your heart rate, your calories burnt and the intensity level you’re working at – or perhaps even watch a film or TV show. (You can’t do that on an outdoor run!) You’ll also find various dials on this part of the machine where you can change the resistance or incline or choose a pre-programmed elliptical workout to follow.

The ideal cross-training activity for runners should be aerobic, full-body and low-impact. The elliptical is all three. It can help to strengthen your heart, lungs and muscles and develop your stamina and endurance – solid physiological benefits that can assist your running performance, too.

But how do you use an elliptical correctly? It can feel awkward and unusual trying to use a machine for the first time, so here’s how to quickly get to grips with the elliptical and reap the rewards of your cross training workout.

1. Step onto the elliptical – with one foot on each pedal – facing the handles and screen if there is one. The pedals may rock forward and backward slightly as you find your centre of gravity, but this is completely normal.
2. If you want to do a pre-programmed workout – should your elliptical offer workouts – use the dials on or near the screen to select the one you wish to do. Some workouts focus on building strength, for example, while others are designed to build your aerobic fitness – but all help to add structure and variety to your elliptical training. The elliptical also does all the thinking and button-pressing for you, as it automatically changes the resistance and gradient in line with the workout requirements.
3. Once you’ve chosen your workout, or if you simply want to get going and change the resistance and incline as you please, start pedalling by moving your legs in the same way that you would take strides while running or walking. Keep your feet on the pedals as you move.
4. If the elliptical has moveable handles, hold onto these and go with the motion so you can work your upper body at the same time.
5. Keep pedalling for as long as you wish, or for as long as your elliptical workout lasts. You’ll be able to see your elapsed time – or time remaining – on the screen in front of you.

Follow this advice to get the best out of your elliptical workout:

• Stay in control by standing upright on the machine, leaning neither forward nor backward, and look straight ahead.

• Gradually increase the resistance or gradient on the elliptical machine to increase the difficulty of your workout and engage different parts of the lower body. Steeper inclines, for example, bring the focus to your glutes.

• Once you’re confident with the motion, try mixing things up by using the elliptical with a ‘no hands’ approach. Not holding the handles while moving your legs forces you to work on stabilising your core and building your balance.

• Want another challenge? Pedalling backwards may feel strange at first, but can be an effective way to target the hamstrings, which help to stabilise the knee joint and play a central role in your overall running performance.

Whether you’re recovering from an injury, wanting to avoid niggles in the first place or looking to balance your running with an aerobic activity that works your whole body, the elliptical is a brilliant training tool to add to your arsenal.

The elliptical offers a complete workout

Cycling, another good cross-training activity, is almost completely lower-body. The elliptical, by contrast, requires you to engage your whole body. That’s good news for runners who have a tendency to neglect their upper body due to the lower body-centric nature of running.

The elliptical can reduce your risk of injury

What’s better than recovering from an injury? Not getting injured in the first place. Again, the elliptical can help here. ‘When you run, typically a force of two to three times your body weight is absorbed by the body every time your foot strikes the floor,’ says Dean Zweck from Total Fitness. ‘When multiplied by the volume of steps you take when you run, this is a lot of force and can cause muscle or joint pain.’ Ellipticals, by contrast, offer a zero-impact way to achieve similar results to running. So in terms of reducing the injury risk of a training cycle, subbing in a run for an elliptical session scores big.

The elliptical keeps you moving while injured

Already injured? All is not lost – the elliptical can still help you out. The elliptical is a solid alternative for injured runners who want to continue to train in a way that doesn’t take them too far away from running. A 2021 study published in the International Journal of Sport Nutrition and Exercise Metabolism found that the elliptical and stepper machine were ‘suitable substitutes for running during periods when a reduced running load is required,’ and effective in helping runners to maintain their VO2 max. However, since working out on the elliptical is less intense than running, aim to use it for one-and-a-half to two times as long as you would spend running, or crank up the resistance or incline.

The elliptical is a great substitute for recovery runs

There are certain runs in your week that can’t – and shouldn’t – be replicated on an elliptical. Hill repeats? You’ll need a hill (or incline treadmill for that?) Key interval session? That ought to be a run, too. But the recovery stuff? That can easily be done on an elliptical.

Low-intensity recovery runs – generally completed at less than 70% of your maximum heart rate – are an important part of any runner’s training plan but can add more stress to your muscles and joints. On the elliptical, you’ll find yourself working within the appropriate, low intensity zone while giving your body a break from all that pounding on the pavements.