31 years old. Sub 230 full off 80 mpw averaging 2 workouts a week. I’ve never been a high mileage runner. Im thinking of doing the elliptical a few days a week as a double to simulate running 100 miles per week but avoid the additional pounding. Is there any benefit to this? Am I better off sticking to 80 with no extra cross training or just manning up and doing 100?
First consistent training is key, so if running 100 mpw ruins consistency over time it is not an option.
Then, eliptical training has transfer effect to running, so any added training with transfer effect should give improvements. Not all alternative training forms have a transfer effect.
Another possibility with low-impact alternative training is if you could not only add milage, but also at a higher intensity. I would not do that in step 1, but intense running has a large recovery need due to impact, something low-impact training forms has much less of. That is why cyclists can do much more threshold training and I would have experiemented at a later stage with adding more intensity to the eliptical.
Go test with steady progression of course...
I use cycling as alternative. I can do tougher running days, even double workouts, since I recover with cycling inbetween. Cycling has also increased my strength and general conditioned my legs to be less injury prone. More cross-fit sort of...
Probably just a subjective thing, but I wish I had done some "preparatory" exercise on my thighs and knees before bringing elliptical work into my runnin routine.
Or maybe be sure to work that part in pretty gradually. Ouch! We got the Nordic Track commercial rig ( because we had so much good use of their treadmill! 10 yrs and running.....)
If bumping up to 100 will get you hurt, then do the elliptical. If you will handle the mileage increase fine, then you'll run better in the marathon with the extra mileage.
One strategy is to use the elliptical as a stepping stone to higher mileage. Do you 80 miles + ET for x hours per week. Over time, slowly increase the mileage and drop the ET time.
LetsElliptical wrote:
31 years old. Sub 230 full off 80 mpw averaging 2 workouts a week. I’ve never been a high mileage runner. Im thinking of doing the elliptical a few days a week as a double to simulate running 100 miles per week but avoid the additional pounding. Is there any benefit to this? Am I better off sticking to 80 with no extra cross training or just manning up and doing 100?
Seriously doubt the elliptical could contribute anything to your running fitness (other than just burning some extra calories). Just slowly increase your mileage with down weeks every other week where you step back to previous weeks mileage.
The main benefit from high mileage that produces faster race times is increased Cardiovascular Endurance.
This can also be achieved through proper cross training. I have personally successfully accelerated my cardio development by adding in spinning to create a 'virtual' higher mileage training regime while decreasing the chance of injury. I also find the variety to be mentally beneficial.
I've seen bikers with a strong cardio base from tons of spinning be able to do a couple months of key running workouts at low-mid mileage and throw down some impressive race times.
You're a much better runner than me, but I think extra volume on the elliptical has helped me a lot. I've used it to maintain volume while injured and to add volume without the additional pounding. Of course 20 miles of running is better than the equivalent cross training. But if that will cause you to get injured I'd say you can get like 80% of the benefit from the elliptical. It works similar muscles and will be solid aerobic work. In Pete Magill and Tom Schwartz's book they say that the elliptical is the 2nd best cross training next to pool running. And much more accessible. I'd say go for the extra volume on the elliptical. If it goes well, you can always slowly replace the elliptical volume with actual running.
If you need further evidence of the fact that raw cardio will benefit your running, look at a triathlete like Morgan Pearson. He gets most of his aerobic conditioning from biking and clocked a 1:02 Half in 2020.
Elliptical would be better option than cycling if you don't hold rails or back/forth grip as running is a "balance" activity. Holding onto anything just makes its easier and doesn't simulate running motion. You can add a 1-3 lb hand weights to help get the HR up a little more w/o messing up your "running" rhythm when your balance improves. On elliptical you're supporting your own body weight so slightly better than cycling and you are closer to simulating running motion. I'd add a little incline, but not too much. Try to get your RPMs to match your regular running strides per minute as well. I've also used elliptical as a warm up/down tool before run/workout since you can get that extra time needed w/o extra pounding.