I find elliptical workouts to be dynamic: we can have our way with it. Feeling lazy? We can have an easy session with it. Feel energetic? Elliptical can offer as intense of a workout as any other workout equipment. You just need to know how to use it for the workout of the right intensity. Moreover, this flexibility of elliptical machines makes it one of the preferable options for runners who’ve not been on tracks for a while due to injury or would like to have a versatile workout option during recovery. In this article, we’ll be discussing some of the top elliptical workouts for runners.
Before we go on, if you have been looking for the best affordable elliptical, you can check out our top elliptical reviews to shortlist from the best easily.
Top elliptical workouts for runners
Here are some of the top workout set/ cycles recommended for runners to improve their performance, strength, and stamina. Just a few quick points before we go ahead:
In the following parts, RPM means revolutions per minute. That is the determinant of speed when you are using an elliptical. The average revolutions per minute that you should set as a target should be 90.
This would be a suitable interval workout for those of you who are just starting with elliptical or are recovering from some kind of injuries:
Start with a 10 minute warm-up with minimum resistance. Once you are done with the warm-up part, increase the speed as far as comfortable for you. Though the ultimate target during a hard part should be 90 RPM, of course, for a beginner, 60 RPM would be okay. Eventually grow into it. Do 6-8 reps of one-minute altering between high speed and medium speed. 5 minute cool down before you get off the machine.
This workout interval would be a good way to train yourself if you are preparing for a 10k marathon or competitions.
Again, you start with a ten min warm-up. Then, you start at 1 min hard, then after recovery, increase to min hard. Work the way up till you reach 5 min hard. 3 reps that way, and then work your way down and then cool down. Altogether, it might take about an hour to complete the session.
After warm-up, every three or five minutes, you will be altering between easy low resistance, high RPM sessions and low RPM high resistance sessions. Set the intervals and recovery period according to your comfort.
FAQs About Elliptical for runners
Is elliptical a good workout option for runners?
Of course, an elliptical is a good enough regular workout option for runners. Just like the treadmill, elliptical offers a convenient way to exercise your body, more importantly, legs, and strengthen up. This itself makes elliptical a great choice for runners. If you also use treadmill, it would be a good idea to alternate between treadmill and elliptical for some variety and change. They would both offer somewhat different exercises to your legs. So, you can use some change.
Is elliptical good for those with injured legs?
Actually, and surprisingly, yes. Those with leg injuries or injured leg muscles can certainly use some elliptical workout. It is actually good to speed up the recovery from the wound or injury. Just note that when injured you should be avoiding too intense workout sessions. If you can have a trainer or fitness coach who can oversee your daily workout session and set up a recovery-period training regime according to your level of fitness and the kind of injury, it would be much better. If you choose to be self-trained, it would be rather better to start after a good amount of research, and start slow, to establish your recovery boundaries. Don’t overdo the exercise, and choose the right exercise that is suitable for your situation. You may end up making the injury worse otherwise.
How should be the form be when using elliptical?
Using the elliptical isn’t that hard. However, for an effective workout, here’s a tip or two. First and the basic, control the incline. Avoiding inclining so much that your bodyweight is shifted to the bars. You should be somewhat exerting force against the bars and not on them. Secondly, as in case of running, keep your back straight. Have an overall upright posture with an engaged core.