Elliptical equivalent to running

I have the same background as WorksforMe, but am just a few years older.

I like the non-impact factor of the elliptical, and use it three or four times a week. Strangely, I have some knee and ankle pain from the once a week or so long hikes I take in the Blue Ridge. The pain doesn't come from running, but from the hikes, which have rocky footing. But the 15 mile hikes are fantastic for me mentally as any thought of work (I have a high pressure professional job), so I put up with the pain and turn to the elliptical which eases it. I still run 4 times a week, paying far more attention to form and relaxation than I used to.

When I get on the machines, they are usually at a fairly low resistance level as the health clubbers who use them set them at low resistance. I warm up at this level for a minute or two, and really crank the resistance high. Yes, it still does not approximate running, but if I pay attention to posture and leg drive, I feel I am getting a good workout. My barometer is hiking - even the longest ascents in the area generally are not difficult, although with a backpack some indeed require firm exertion. I agree with the 65% rule posited above - 40 minutes of elliptical (and I am too impatient to go slow even at high resistance) equates to about 25 minutes of running.

I also feels none of this applies to the younger people here who are trying to run seriously ran than stay in shape. You need to run - and a lot, and strike that balance to build up mileage over time and avoid injury. The only cross training exercise I did in my fast college days was a rowing machine. This wasn't for fitness, either. Medium rowing efforts loosened up my back and hamstrings and I just feel looser and more relaxed the next few days. It may have been psychological as much as physical, but it was my only cross training habit.

Hi

Can you tell me at which heart rate you are using the elliptical?I know it depends on age and so on but I always have the issue I undertrain...Ive seen results but agter 6 months of 5 hours a week training . I had to stop due to an operation. By results I mean weight loss....

Thanks:)

The elliptical is one of my two favorite forms of cross training when I can’t run because of injury. If you go super hard, you can elevate your heart rate and get a decent aerobic stimulus out of it. Yeah, no-brainer, it’s not the same as running, but it’s better than sitting around feeling sorry for yourself and can help you keep in shape.

I usually count 10 minutes of hard cross training as a mile of running...so 60 minutes on the elliptical would be about a 6 mile run.

On point advice in this thread. Minutes and effort conversions are good. I did the same 3/2 conversion, 60 / 30 and 90 min sessions. It is fine to do equivalent conversions, much better than not doing consistent cross training.

c_ralu wrote:

Hi

Can you tell me at which heart rate you are using the elliptical?I know it depends on age and so on but I always have the issue I undertrain...Ive seen results but agter 6 months of 5 hours a week training . I had to stop due to an operation. By results I mean weight loss....

Thanks:)

I could get my HR as high as ever on it. Usually towards the end, I would crank a little and get over 210. So, idk about the lower conversions. It seemed easier to get my HR high because you can go harder without worrying about injury.

goodadvice wrote:

On point advice in this thread.

From 12.5 years ago.

When doing 30% longer by time, I felt I got the same amount of workout I did in a run. However the elliptical gets so boring, that I would push the pace, up the resistance, etc and just beat myself after a few days. It also uses your quads more than running and your hamstrings less (unless you go backwards a lot). If either of these 2 things apply to you as well, I suggest doing a 1 to 1 time equivalence to what you are running, or even .75-90 on the elliptical to 1 running. You're injured, so no matter how much you do the elliptical, you are going to come back to running slow for a couple weeks, so don't stress it, let your injury heal and be satisfied you're getting some cross training.