elliptical trainer conversion

I could never figure out what the "distances" really meant on the eliptical. It might be better to go by time and effort - elliptical (is that a verb??) for the same amount of time and at the same effort as you would be running if you could.

I've used the elliptical a lot during a few injuries, and it kept me in pretty good shape - good luck with your cross training!

The only thing that is the same as running five miles is... running five miles. But the elliptical trainer should raise your heart rate and keep you in shape untill you are better.

i think that sometimes it can be better even...it's working you a little differently than running like impact wise but it's definitely a great alternative, i read that it was the best xtraining for running followed by pool running

Conversion is about 10 min = 1 mile.

...and at least 180 rpm or whatever they call it.

if i run for 30 minutes at a heart rate of 140 and that = 4 miles.the next day i am sore so i ride the bike for 30 minutes at a heart rate of 150.the next day is is 110 degrees out so i run in the water for 30 minutes at a heart rate of 155.then i want to elliptical train for 30 minutes.i do 5 minute warm up 20 min at 170 and 5 minute cooldown.how can tht only = 3 miles.

willy wrote:

if i run for 30 minutes at a heart rate of 140 and that = 4 miles.the next day i am sore so i ride the bike for 30 minutes at a heart rate of 150.the next day is is 110 degrees out so i run in the water for 30 minutes at a heart rate of 155.then i want to elliptical train for 30 minutes.i do 5 minute warm up 20 min at 170 and 5 minute cooldown.how can tht only = 3 miles.

Because there is more to running than heart rate levels. There are muscular adaptations that do not occur when you do not go through the actual running motion. For instance, Lance Armstrong spent a ton of time on a bike at a high heart rate, but he's nothing special as a distance running.

*as a distance runner.

I have used the Elliptical alot during the past 5 months. I feel that it is the best alternative to running, assuming your injury can deal with it.

I use the Precor EFX 546 model. This is one without the moving hand bars. In order to maximize the workout do not hold onto the rails but swing your arms as if you were running. I've taken it a step further by holding 12oz fishing weights in each hand.

My normal workout is 9.5-10 miles in an hour (usually at resistance 12 but I start out at 11 and occasionally go to 13). The ramp is set at the default level of 10. I try to keep the RPM at 185-195. This workout can thoroughly kick your ass. In my experience, I would say that if you do the above it is about a 1-to-1 ratio to running.

Make sure you wear an ipod to distact what you are doing.

Also, wear a watch so that you can take splits of each mile. You can measure your progress this way as well.

Good luck

i agree with you.effort is way more important.you cant tell me running 10 minute miles is the same as 6.well you also cant tell me running 6 minute mile effort is the same as a 10 minute mile no matter what xtraining you do.

The conversion is roughly 7 miles running to 8 on the elliptical. 8 miles of running is about 12,000 strides on the elliptical. This is assuming a good incline and resistance is used of course.

is a high incline important, or would a low incline be better (to simulate running form more closely)?

also, is a higher stride/min better or a higher resistance?

Last question, will I lose much fitness in 4 days of cross training, or is it worth it to get my tendonitis completely well before nationals?

hopefulAA wrote:

is a high incline important, or would a low incline be better (to simulate running form more closely)?

also, is a higher stride/min better or a higher resistance?

Last question, will I lose much fitness in 4 days of cross training, or is it worth it to get my tendonitis completely well before nationals?

I would not fool with the incline. I always use the incline at the default level of 10 (which is exactly in the middle). THe incline isolates muscle groups. You are better-off working your aerobic's system through strides/min and resistance.

Try to keep the Strides per min at a minimum of 180 and shoot for 185 (after you are warmed-up). If you are going faster, then increase the resistance level until you are holding 185, unless you are simulating a speeed workout whereas you'll get up to 200+.

If you need a good workout then warm-up for 2 miles then alternate hard for half mile to a mile with a quater cruise ( do this by bumping up resistance 2-3 levels ) ...or play around with it to simulate the workout the other guys are running.

In four days you won't lose ANY fitness with the Eliptical.

Good luck.

hopefulAA wrote:

is a high incline important, or would a low incline be better (to simulate running form more closely)?

also, is a higher stride/min better or a higher resistance?

Last question, will I lose much fitness in 4 days of cross training, or is it worth it to get my tendonitis completely well before nationals?

I would not fool with the incline. I always use the incline at the default level of 10 (which is exactly in the middle). THe incline isolates muscle groups. You are better-off working your aerobic's system through strides/min and resistance.

Try to keep the Strides per min at a minimum of 180 and shoot for 185 (after you are warmed-up). If you are going faster, then increase the resistance level until you are holding 185, unless you are simulating a speeed workout whereas you'll get up to 200+.

If you need a good workout then warm-up for 2 miles then alternate hard for half mile to a mile with a quater cruise ( do this by bumping up resistance 2-3 levels ) ...or play around with it to simulate the workout the other guys are running.

In four days you won't lose ANY fitness with the Eliptical.

Good luck.

hopefulAA wrote:

is a high incline important, or would a low incline be better (to simulate running form more closely)?

also, is a higher stride/min better or a higher resistance?

Last question, will I lose much fitness in 4 days of cross training, or is it worth it to get my tendonitis completely well before nationals?

I would not fool with the incline. I always use the incline at the default level of 10 (which is exactly in the middle). THe incline isolates muscle groups. You are better-off working your aerobic's system through strides/min and resistance.

Try to keep the Strides per min at a minimum of 180 and shoot for 185 (after you are warmed-up). If you are going faster, then increase the resistance level until you are holding 185, unless you are simulating a speeed workout whereas you'll get up to 200+.

If you need a good workout then warm-up for 2 miles then alternate hard for half mile to a mile with a quarter cruise ( do this by bumping up the resistance 2-3 levels ) ...or play around with it to simulate the workout the other guys are running.

In four days you won't lose ANY fitness with the Eliptical.

Good luck.

Sorry about the repeated messages....Damn internet was locking up

i appreciate it anyway, 3 times is better than 0 :)

The book "Run strong" has the following to say about elliptical trainers:

"A word about converting cross-training to running miles: Don´t bother. Sure, you can find formulas that supposedly equate one form of exercise with another, such as every 10 minutes of cycling counts as one mile running. These conversions, however, stem more from injured runners psychological needs than from hard data."

"[Steve] Holman and others have found out that, as with pool running and cycling, they did interval workouts more often on the elliptical than they did in their normal running schedule. If the elliptical is your main cross-training choice, shoot for four hard workouts a week."

"you´ll get a better workout if you use the elliptical trainer hands free [...]You´ll also maintain better form and get a workout more appropriate for a runner by keeping the incline settings on low."

steffo wrote:

"you´ll get a better workout if you use the elliptical trainer hands free [...]You´ll also maintain better form and get a workout more appropriate for a runner by keeping the incline settings on low."

Or you can rest your hands and just go harder - I just look at my HR and wattage. I never understood the obsession with treadmill/elliptical conversions. Why add incline on a mill rather than just going harder to make up for the lack of wind resistance - then you get to do the same effort but with a faster turnover. On the elliptical, my HR tends to be higher than on an easy day running, thus I consider a minute on the elliptical worth a minute of running at whatever effort.