According to a 2020 study in The Journal of Strength and Conditioning Research, muscle activation of the gastrocnemius, soleus, semitendinosus (hamstring), and tibialis anterior was lower on the elliptical compared to treadmill running. However, muscle activation of the quadriceps, biceps femoris (hamstring), and gluteus medius were similar between the elliptical and running. Thus, the elliptical may allow certain overuse injuries in the calf or medial hamstring to recover, while still taxing other muscles used in running.
As described above, the elliptical can tax the aerobic system in a manner similar to running. The motion patterns are also similar to running. Since the motion patterns mimic a running stride, the elliptical can help maintain neuromuscular adaptations when unable to run.
As with any modality of cross-training, your effort will directly impact how good of a workout you get. If you slog along at a slow effort for 20 minutes, you may not receive optimal aerobic benefits. If you focus on cadence and adjust the resistance, you can replicate the intensity of running workouts on the elliptical.
If you use the elliptical for cross-training, you want to use a 1:1 elliptical to running conversion for time. 2 miles on the elliptical is not equal to running the same distance, since it will take a different amount of time. However, the approximate metabolic equivalent of a 20 minute treadmill run would be 20 minutes of using the elliptical (while maintaining the same cadence and intensity as you would on a run). As noted above, the elliptical has a metabolic stress similar to running.
Running speed is a combination of stride length and stride rate (cadence). Most runners will average 170-185 steps per minute. Runners want to mimic their normal cadence when using the elliptical for cross-training. Aim for an 85-90 RPM when using the elliptical. This may take some practice. You may need to maintain just a moderate resistance (2-8) until you feel comfortable at the high cadence.
Be patient with yourself when first using the elliptical. New modes of exercise will always feel harder at first. Initially, you may find that you struggle to hit a higher RPM as you try to find the right rhythm on the machine. Do not give up after the first session and keep practicing. It will feel more natural with time.
You don’t want to plod along at zero resistance, but you also don’t want to spend the entire 30-60 minutes at the highest possible resistance. Instead, you want to adjust the resistance to best mimic the motion patterns and intensity of running.
Adjust the resistance for what feels similar to the effort you run outside. The resistance will vary based on the type of workout you are aiming to complete. For an easy elliptical “run,” keep the resistance on the lower end. For an interval workout, maintain 90-95 PRM and then bump up the incline for the “on” intervals. To mimic a tempo run, maintain a moderate incline, moderately hard intensity, and ~90 PRM. Vary with the resistance every few minutes to simulate a hilly run.
You will likely not achieve the same pace on the elliptical as you do on the roads, nor should you. While the elliptical is similar in its physiological effects to running, it still is different in terms of mechanics than running and you have the assistance of a machine.
Exercise on the elliptical according to time and effort rather than distance and pace. For example, instead of running 6 miles at a 10:00/mile pace, aim for 60 minutes at an easy effort on the elliptical. You may cover more distance on the elliptical. However, exact distance matters less than the duration of the workout.
The rule of specificity can guide your duration and effort. If you’re a half marathoner or marathoner trying to maintain your fitness during injury, opt for longer and easier to moderate elliptical workouts. Runners with a 5K and 10K focus should do shorter interval workouts more often on the elliptical to maintain their race-specific speed.
Pace is not reliable on the elliptical. Instead, you will want to use perceived exertion to pace yourself. A rate of perceived exertion (RPE) scale allows you to gauge intensity based on how hard you are working. RPE 3-4 out of 10 is an effort you feel like you could sustain for a long period of time, similar to an easy run. An RPE of 8 is hard, just like in an interval run. You can use the RPE scale to hit equivalent efforts on the elliptical compared to a run.
Poor form can be uncomfortable and inefficient when using the elliptical. Similar to running, you want to think of a tall posture. Slouching over the bars can cause neck or shoulder pain. Think of driving your knees up high when striding. Keep your gaze forward and avoid tucking your chin. The moving bars can help you pump your arms similar to when you run.
Do not lean onto the static hand bars to stabilize yourself, as this will cause poor posture and decrease the efficacy of your workout. However, using the moving hand bars can increase upper body muscle activity. Actively push and pull them while pumping the legs for a total body workout.
Try one of these elliptical cross-training workouts for runners to maintain your running fitness and beat boredom at the gym! As with running, try to follow the hard-easy principle. If you do a hard elliptical workout on Monday, do an easy workout on Tuesday.
The principle of specificity applies to the use of the elliptical. For a runner who wants to improve their running, the elliptical is not better than running. However, it can be used as supplemental training. However, in terms of general fitness, the elliptical provides an effective aerobic stimulus – just with a different biomechanical stress than running.
Whether you shop online, in our fitness equipment showrooms, or even somewhere else for home ellipticals, our expert consultants will gladly teach you how to buy an elliptical that is right for your lifestyle, challenges, goals and budget.
Remember, we are always available to answer any questions about buying an elliptical or other exercise equipment. No time to research? Use the Virtual Assistant and one of our elliptical specialists will reach out to you with customized recommendations and our top picks for your personal needs. You can also use the button below to chat with an elliptical expert or visit a G&G showroom.
If you're anything like me when it comes to purchasing decisions, you are probably spending a fair amount of time on the web researching the parts of an elliptical, specification sheets & reviews, looking at photos, and watching videos. All of the information out there can be a bit daunting, so let us help you identify the most important aspects to consider and separate what you need to know from the gobbledygook when shopping for an elliptical trainer.
Elliptical TrainerAlso a brief disclaimer: we am not being paid by anyone to write this, and there is no compensation for us to recommend any specific brand(s). It is our sincere intention to assist you as you go down the long road of finalizing the decision that is best for you and fits in your price ranges. There is a lot of misinformation on the Internet as well as many complex variables to consider. A lot of companies with poorly-designed machines will bombard you with unrealistic fake testimonials and reviews, videos and photographs. As with any large purchase, it's always best to consult an expert. A word of advice: This buyer's guide will teach you everything you need to know about ellipticals. But, we always recommend you try it before you buy it! Click here to find a G&G Store near you.
It is important to understand the origins of the elliptical trainer when you are shopping for one, because it may help you better understand exactly you are trying to get out of it. Perhaps knowing why the elliptical was invented and how it became so popular in such a relatively short period of time will help clarify any preconceptions you may have.
elliptical drawing history and purpose of elliptical trainersIn the early 90's, a gentleman by the name of Larry Miller had a daughter with a gift. She was an exceptional tennis player and had a bright future ahead of her, and Larry wanted to do everything he could to flush that out. Ultimately, Larry wanted to help improve his daughter' overall cardiovascular and fitness capacity but save her from the high impact workout drills typically associated with doing that, and possible injury and stress on her joints. Larry would record his daughter running in real time and watch the tape on his VCR. He would take a dry-erase marker and trace her footpath on his television screen. After mapping the overall ellipse of his daughter's stride as closely as possible, he developed a basic (and somewhat crude) prototype machine around the way she moved. And the elliptical was born.
Larry caught the eye of Precor, a fitness equipment manufacturer located near Seattle. Over the course of three years, they worked with Human Performance and Wellness, Inc. and the University of Oregon to determine what benefits users would experience, as well as a comparative analysis of other cardiovascular fitness equipment products on the market. Even more importantly though, how would the low impact cardio workout machine be perceived by its users?
One of the most fascinating aspects at the conclusion of their research was the significant decrease of the users' rate of perceived exertion (RPE) without any loss of workout quality. It was groundbreaking, plain and simple. A person could get optimal caloric expenditure and oxygen consumption and be much more comfortable while doing their cardio workout when compared to other products on the market. Make no mistake – you can get an excellent full body workout on an elliptical machine, and you can go longer, faster, harder and use it more frequently, all because of the workout variability and reduction of impact. In 1995, the unique modalities of Precor's brand new “EFX,” with its adjustable crossramp and ability to go backward, changed the name of the game in the fitness industry. And it hasn't been the same ever since.
precor EFX544 the first elliptical trainerThe very first elliptical, Precor's EFX 544, utilized a rear-drive design. The overall supposition was that when the flywheel is behind the user, it is more bio-mechanically correct. There are a few reasons why this idea was generally accepted: when the flywheel is behind the user, the user is required to pull it to make it go. Look at your side profile in a mirror and divide your entire body vertically down the middle. All of your anterior muscles (that face forward) are the muscles you use to push things. These include your pectorals and quadriceps. Your posterior muscles (that face backward) are the muscles you use to pull things. These include your back, glutes and hamstrings.
This is important and you should really understand this concept if you want to know the difference between a front and rear drive elliptical machine. So we are going to do a little experiment.
stand up and try it elliptical testNow stand back up and rest for a second because we are going try it again. But this time, I want you to get off the balls of your feet, and set back on your heels. Put all your weight on your heels now and squat down again, using the same form. Hold that position for several seconds and listen to what your legs are saying (or screaming) to you.As you read this I want you to stand up and give yourself a little space. Stand with your feet at shoulder-width apart, turned outward about 30 degrees and with your knees aligned with your toes. Now, put all of your weight on the balls of your feet. You can even lift your heels off the floor slightly to ensure you are doing it correctly. Now squat down slowly. Don't round your back . . . keep it straight, stick your butt out and look directly ahead. Squat down as low as you can comfortably go, and hold that position for several seconds. Don't stand back up right away. Make sure to keep your knees behind your toes the entire time. Now pay attention. Where do you feel it most? If you are doing it correctly, you should absolutely start to feel a burn in your quads, and it won't take long at all. Do you feel it there?
Where did you feel it this time? You should have felt it primarily in your hamstrings and glutes, and the burn in your quads should all but have disappeared. Why did that happen? You're doing the same movement, right? Your distribution is the key.
This is very similar to what you will experience on an elliptical depending on where the flywheel and drive axles are located and where the resistance comes from. Front drive elliptical machines are like that first squat you did - anterior – because you are required to push the flywheel to make it turn. Because you have to push it, you'll be more on the balls of your feet and using your quads.
Rear drive ellipticals are more similar to the second squat you performed. The wheel is behind the foot pedals and you are pulling it to make it turn, so it's posterior, which means you will more naturally want to drive through your midfoot or heel, recruiting your hamstrings and glutes (which is exacerbated with the addition of a crossramp).
There are a couple of points that come into play here, and the following two tidbits are primary reasons why a lot of professionals will commonly tell you that a rear-driven elliptical is generally “better” (although “better” is still relatively subjective).
closeup of legs on pedals of elliptical for buyers guideFirst, it's a proven higher overall workout efficiency. Different folks use different means to assess how efficient their training sessions are, and for this example, we will use overall caloric expenditure because that is the most widely-used metric. You should know that when it comes to calorie burn and muscle recruitment, bigger is better. Your hamstrings are about three times the size of your quadriceps, and your gluteus maximus is the largest muscle in the body. Those muscles, when contracted, will result in a higher caloric output requirement than your smaller anterior muscles such as your quads. Not only that, but you'll get the benefits of increased blood flow and nutrient transport as well.
Second, when you are using an elliptical machine, you want your spine to be in a neutral position. This is one of the most important things I look for when I fit my client to an elliptical. You don't want to be excessively leaning forward the entire time you are on the machine, which puts undo stress on your lower back and stress on your joints. Typically, it is considered by professionals that a rear-driven elliptical trainer naturally puts you in a straight and upright position. This is because you are pulling the wheel, so your feet are flat in the foot pedals and your posterior chain muscles are doing most of the work. You won't have to consciously correct your posture when using a rear-driven elliptical because the machine is designed around the natural way your body operates. Since front-driven elliptical machines require you to push the wheel to make it turn, you will be more likely to be on the balls of your feet more and using more anterior muscles, resulting in the natural tendency to lean forward.
real wheel ellipticals are patented and cant be produced without permissionIt's because when Precor invented the EFX elliptical and put it to market in 1995, they filed somewhere around 250 patents on their new machine. The rear-drive system was one of them, and they only license it out to a handful of companies. Inversely, it is worth noting that some front-drive manufacturers have taken big steps to counteract the effect of pushing the wheel, and a few of them have done an excellent job. One company puts you at a low, static incline to set you back so you don't lean forward. Another changes your overall articulation and range of motion so you bring your knees up higher to work your glutes and stand more upright with adjustable incline.
Still, just because there is a common belief about something doesn't mean you won't have to adjust to every single elliptical you try, regardless of what is considered to be “better.” This is why it is a good idea to ask a professional fitness consultant in your area to fit you to a machine that flows best with the way you uniquely move, and have them explain it all to you in great detail. This way, you can minimize the adaptiveness you will have to contribute on your end over long and frequent workouts and for many years ahead. These things tend to snowball and from my experience, it's one of the big reasons why an elliptical that doesn't fit you correctly could be a potential clothes-hanger in the future; you won't enjoy the experience if it is uncomfortable, right?
