The elliptical trainer is what I use when I am injured. Unfortunately, I use it more than I would like to. I believe that the exercise from this machine more closely resembles running than anything else I have ever used. I get calf injuries so this non-impact type of machine is ideal for me.
Here are my tips when using the ET:
Try to use the machine called “ Precor EFX 546”. I have found it to be the best one. If this one is not available then use another one but STAY AWAY from the ones with the moving handles.
It is important NOT to hold the side rails but to swing your arms as if your were running. In order to enhance my workout I hold 12oz. Fishing weights in each hand ( wrapped in athletic tape). I recommend you try this.
When I get on the machine I push “Quick start” and set the resistance to 12. (Depending on your fitness, you may need to go higher or lower). This will automatically set the workout time for 1 hour. I usually workout for an hour with a 5 min cool down. I usually get in a little more than 9 miles during this time.
Getting creative and mixing it up a bit helps with the boredom that you will experience. Some ideas are wearing your running watch and taking splits of each mile. Increase and decrease the resistance to simulate tempo runs, hills, farlek, or interval training. I am sure that using an IPOD would also help.
Record your progress and set PR’s for various workouts. As an example, my PR for 10 miles is 1:02:15 and the best for a mile, at the end of a workout, is 5:47.
An hour on this machine is a VERY good workout, assuming you use a decent resistance level.
Be prepared to massively sweat!
Good luck!