Cross Training Workout Ideas

Arc trainers aren’t built for fast running nor runs longer than around 60 minutes (doing so is likely to result in more injury). They are a good way to maintain aerobic fitness, however, so try out mixing up how fast you go based on how you feel (like a fartlek for example).

Take your time and let the injury heal (don’t rush into racing if you’re not 100%). Eat good, sleep well, do strength training. Training isn’t just putting one foot in front of the other, it is a life style. Good luck my friend!

I like the idea of mixing up the speeds during a workout with a fartlek. However, I don’t understand your point about not being on it for more than 60 minutes. The doctor said it was okay to cross train, and I have heard of people doing upwards of 2 hours at once on the arc trainer.

Instead, should I remove my longer arc trainer session and just bring up the duration of a regular day on the arc trainer to even it out?

Thanks for your response!

Yep! Arc trainers work different muscles than when you run. These seldom used muscles can easily be strained with too much arc training.

More about arc trainer cross training can be found here:

misterstevengomez.com

Cross Training With the ARC Trainer - Working Class Runner

Steven Gomez

I’ve talked about the ARC Trainer’s benefit in runner cross training before. But how do you effectively use it? The machines are infrequently used for a reason. Most people aren’t just not comfortable with the machines… they...

Link:misterstevengomez.com/2020/02/19/cross...

I am reticent to mention Parker Valby in any thread due to some of the whack jobs here. Anyway, and FWIW, apparently she uses arc trainers fairly regularly in her training with seemingly good results.

I used to have an elliptical trainer and used it fairly often in the winter but never once it got warmer and I could get out and run or ride my bike. It wasn’t a super high quality elliptical and eventually broke. I’ve thought about replacing it but am wondering how different an arc trainer is from an elliptical.

I read that article, and it was interesting. I haven’t had any DOMS in my glutes, hip flexors, or core, even on my longer efforts in the cross trainer.

The article goes on to say that you can’t get into an anaerobic state without your muscles working extremely hard, which I haven’t found myself. I was able to get my heart rate to 180 (threshold zone) without much strain on the muscles that I noticed.

Should I continue to do longer efforts on the arc trainer, and some threshold heart rate work?

Yes, while researching more about cross training I came across that Parker Valby uses the arc trainer frequently, with sessions up to 2 hours.

I like the arc trainer way more than the elliptical, I feel like it is closer to the running motion and I can get my heart rate higher.

I had to use one when I was coming back from knee surgery. I found that it helped some, certainly better than sitting on a bike.

As far as workouts go, just mimic running workouts you would do. Thresholds/tempos, hard fast intervals with long rests, medium paced intervals with short rests... steady state for X time.. same ol stuff.

Okay, thank you so much! I will just continue to mimic my schedule I had running, that makes a lot of sense.