Elliptical Machine Training for Runners
An Excellent Tool to Increase Endurance and Avoid Injury
Dec 1, 2008
Most distance runners are always searching for ways to increase their speed and endurance for racing. Usually, this quest for speed involves logging more mileage prior to a race. While increased training volume usually leads to improved performance, it can also result in injury. Fortunately, with the advent of the elliptical machine, runners can get a very low impact workout that closely simulates running. Elliptical machines allow the runner to keep his or her feet fixed to the pedals, while “striding” in a normal running motion. This eliminates the impact associated with running. Additionally, elliptical machines also has handles that move back and forth, to simulate the arm movement of running. Using an elliptical machine, runners can be preparing for a race without a significant increase in injury risk.
Benefits of Elliptical Machine Training
- Excellent cardiovascular workout. Runners can do slow endurance training or interval type “speed work” on an elliptical machine.
- Extremely low impact. Since the runner's feet never leave the pedals, there is virtually no stress on the joints during exercise. This is the key factor in decreasing injury risk.
- Easy variation of exercise intensity. This is an important feature for individuals wishing to improve race times. By varying exercise intensity by using the machine's resistance controls, a runner can simulate speed work, which is vital to improved racing results.
Types of Elliptical Machines
- Front drive elliptical machines – This type of elliptical is motorized, and the motor is located in the front of the unit (in front of the pedals). This type of elliptical is lower in cost than rear drive machines, but can be awkward to use. If choosing a front drive elliptical be sure to find a unit with articulating pedals – pedals that change angle as they move through their elliptical path - to allow for firm footing.
- Rear drive elliptical machines – These units have the motor in the rear, behind the pedals. This type of elliptical is more expensive, but generally is easier to use. Rear drive units do not need articulating pedals.
- Manual elliptical machines – This type of elliptical does not have a motor, and is powered by the exerciser. This is the least expensive type of elliptical, but can still give the athlete a good workout. When considering a manual model, stick the the higher end products, which generally allow for the most natural striding.
What to Look for When Choosing an Elliptical Machine
- Noise levels – noisy machines can make a long workout unpleasant. Additionally, excessive noise may be an indication of poor quality.
- Smoothness of carriage – a “test drive” prior to purchasing an elliptical machine is helpful in finding a smoothly operating unit. Rough operation can make using the machine unpleasant, and may increase injury risk.
- Price – elliptical machines range in price from $500 to $3000 dollars, depending on construction and features. Again, test use of the machine is critical before buying. A low priced machine isn't much of a bargain if it is poorly made or too difficult to use.
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