Elliptical Running: An Effective Cross-Training Guide for Runners

In 2025, cross-training is having its moment. Elite athletes, including Parker Valby and Allie Ostrander, credit their success to cross-training on machines such as the arc trainer and the elliptical. The elliptical is a popular and accessible cross-training tool for runners. The elliptical can help you increase your training volume, lower your risk of injury, and be a valuable tool to help you run faster – if you use it correctly.

Elliptical vs Running

Is the elliptical the same as running? The elliptical is a gym machine that mimics the motion of running. However, the elliptical is not the same as running. Instead, the elliptical machine serves as cross-training for runners. If you are unable to run, the elliptical is a training alternative. Likewise, cross-training on the elliptical can help some runners safely increase their aerobic training volume.

Cross-training for runners should provide a similar cardiovascular stimulus. You gain cardiovascular adaptations when you match the cardiac output of running on a machine. If you can get your heart rate up on the elliptical as you do with running, you will improve your aerobic fitness. Many runners find it is easier to match heart rate on the elliptical, since they have an upright posture similar to running.

The elliptical is different than running for your musculoskeletal system. The elliptical is a low-impact exercise since the machine guides the movement. Running is a high-impact exercise since your feet repeatedly contact the ground. The low-impact nature of the elliptical is why it is so safe for injured or injury-prone runners.

Unless you are injured, you do not want to use it entirely to replace running. If you are preparing for a race (especially a long one like a marathon or half marathon), you want to stress your musculoskeletal system in training. If you trained for an entire race on the elliptical, without much running, your muscles would fatigue very early on race day due to not being adapted to that high level of biomechanical stress.

Is Elliptical Cross-training for Runners Effective?

Runners cross-train for multiple reasons. Some runners cross-train to mitigate injury risk. For example, injury-prone runners may run three days per week and cross-train two to three days. Some runners use cross-training to increase training volume via twice-per-day workouts.

I work with some runners who use the elliptical to increase their weekly intensity. These runners can only do one hard workout per week – or even one modified hard workout – due to injury risk. The elliptical allows them to offload their intense workouts, so that they can still improve their speed without risking injury.

Other runners cross-train to maintain fitness when injured. For these runners, the elliptical provides a similar motion pattern to running, without loading the tissues as much.

The elliptical is one of many forms of aerobic cross-training. Most gyms will have elliptical machines. The learning curve is quick – you aren’t learning a new skill as if you were learning to swim. Arc trainers are a similar machine to the elliptical; some runners report an arc trainer feels more like running.

At the same rate of perceived exertion (RPE), oxygen consumption was similar on the elliptical trainer as on the treadmill, according to a 2010 Journal of Strength and Conditioning Research. However, heart rate was higher on the elliptical than on the treadmill. The researchers theorized this was due to over-reliance on the machine for arm support, as less arm movement can elevate heart rate. The researchers also noted that increased pedaling speed is important for maintaining higher oxygen consumption rates on the elliptical.

The elliptical will feel different than running outside. As a result, it may not feel like you are getting an equivalent workout to running. However, feeling and actual physiological benefits can differ, especially when comparing activities with different degrees of weight-bearing.

Will the Elliptical Maintain Running Fitness When Injured?

The elliptical will not feel the same as running for the exact reason that it is beneficial for cross-training: it is lower impact. However, it will help maintain aerobic fitness while injured and unable to run.

When looking at maintaining running fitness during an injury, you want to consider all aspects of fitness. Running fitness is multifactorial, including aerobic capacity, muscle activity, and neural adaptation. A cross-training modality specific to running will tax aerobic capacity, use similar muscles, and move through similar motion patterns.

According to a 2020 study in The Journal of Strength and Conditioning Research, muscle activation of the gastrocnemius, soleus, semitendinosus (hamstring), and tibialis anterior was lower on the elliptical compared to treadmill running. However, muscle activation of the quadriceps, biceps femoris (hamstring), and gluteus medius were similar between the elliptical and running. Thus, the elliptical may allow certain overuse injuries in the calf or medial hamstring to recover, while still taxing other muscles used in running.

As described above, the elliptical can tax the aerobic system in a manner similar to running. The motion patterns are also similar to running. Since the motion patterns mimic a running stride, the elliptical can help maintain neuromuscular adaptations when unable to run.

As with any modality of cross-training, your effort will directly impact how good of a workout you get. If you slog along at a slow effort for 20 minutes, you may not receive optimal aerobic benefits. If you focus on cadence and adjust the resistance, you can replicate the intensity of running workouts on the elliptical.

Elliptical to Running Conversion

If you use the elliptical for cross-training, you want to use a 1:1 elliptical to running conversion for time. 2 miles on the elliptical is not equal to running the same distance, since it will take a different amount of time.

However, the approximate metabolic equivalent of a 30 minute treadmill run would be 30 minutes of using the elliptical (while maintaining the intensity). As noted above, the elliptical has a metabolic stress similar to running.

This 1:1 elliptical to running conversion applies to any use: during injury, as a way to do a double workout, or for regular cross-training.

How to Use the Elliptical as Cross-training for Runners

Aim for 90 RPM (Revolutions Per Minute)

Running speed is a combination of stride length and stride rate (cadence). Most runners will average 170-185 steps per minute. Runners want to mimic their normal cadence when using the elliptical for cross-training. Aim for an 85-90 RPM when using the elliptical. This may take some practice. You may need to maintain just a moderate resistance (2-8) until you feel comfortable at the high cadence.

Be patient with yourself when first using the elliptical. New modes of exercise will always feel harder at first. Initially, you may find that you struggle to hit a higher RPM as you try to find the right rhythm on the machine. Do not give up after the first session and keep practicing. It will feel more natural with time.

Vary the Resistance

You don’t want to plod along at zero resistance, but you also don’t want to spend the entire 30-60 minutes at the highest possible resistance. Instead, you want to adjust the resistance to best mimic the motion patterns and intensity of running.

Adjust the resistance for what feels similar to the effort you run outside. The resistance will vary based on the type of workout you are aiming to complete. For an easy elliptical “run,” keep the resistance on the lower end. For an interval workout, maintain 90-95 PRM and then bump up the incline for the “on” intervals. To mimic a tempo run, maintain a moderate incline, moderately hard intensity, and ~90 PRM. Vary with the resistance every few minutes to simulate a hilly run.

Time and Effort Instead of Distance and Pace

You will likely not achieve the same pace on the elliptical as you do on the roads, nor should you. While the elliptical is similar in its physiological effects to running, it still is different in terms of mechanics than running and you have the assistance of a machine.

Exercise on the elliptical according to time and effort rather than distance and pace. For example, instead of running 6 miles at a 10:00/mile pace, aim for 60 minutes at an easy effort on the elliptical. You may cover more distance on the elliptical. However, exact distance matters less than the duration of the workout.

The rule of specificity can guide your duration and effort. If you’re a half marathoner or marathoner trying to maintain your fitness during injury, opt for longer and easier to moderate elliptical workouts. Runners with a 5K and 10K focus should do shorter interval workouts more often on the elliptical to maintain their race-specific speed.

Use RPE to Gauge Intensity on the Elliptical

Pace is not reliable on the elliptical. Instead, you will want to use perceived exertion to pace yourself. A rate of perceived exertion (RPE) scale allows you to gauge intensity based on how hard you are working. RPE 3-4 out of 10 is an effort you feel like you could sustain for a long period of time, similar to an easy run. An RPE of 8 is hard, just like in an interval run. You can use the RPE scale to hit equivalent efforts on the elliptical compared to a run.

Focus on Good Form

Poor form can be uncomfortable and inefficient when using the elliptical. Similar to running, you want to think of a tall posture. Slouching over the bars can cause neck or shoulder pain. Think of driving your knees up high when striding. Keep your gaze forward and avoid tucking your chin. The moving bars can help you pump your arms similar to when you run.

What about the Hand Bars?

Do not lean onto the static hand bars to stabilize yourself, as this will cause poor posture and decrease the efficacy of your workout. However, using the moving hand bars can increase upper body muscle activity. Actively push and pull them while pumping the legs for a total body workout.

Do Not Use the Elliptical If:

• If you have a stress fracture, you need to choose completely non-impact forms of cross-training, such as swimming or pool running.
• If it hurts, don’t do it. Plain and simple.

Can An Elliptical Replace a Long Run?

If you are injured, it is possible for the elliptical to replace a long run. For example, if you are training for a marathon and need to offload for a few days or weeks, you can maintain long run adaptations with 1.5-2 hours on the elliptical.

You can split up a long run across the elliptical and other cross-training. For example, you could do 45 minutes on the elliptical and 45 minutes on the bike.

However, if you have a serious injury such as a stress fracture, you may want to skip long runs on the elliptical. If you are healing a serious injury, your body needs resources to rebuild the tissues. Long efforts use up those resources, and then you risk prolonging your injury.

Some runners report their feet falling asleep when they use the elliptical for long durations. Loosening your laces may help. If you still experience this sensation, it is okay to take 1-5 minute breaks periodically throughout a long session on the elliptical.

The Best Elliptical Workouts for Runners

Try one of these elliptical cross-training workouts for runners to maintain your running fitness and beat boredom at the gym!

If you are injured, try to follow the hard-easy principle. If you do a hard elliptical workout on Monday, do an easy workout on Tuesday. 

If you use the elliptical to supplement running, use one of these workouts as a second hard workout per week – and then keep all other elliptical sessions in zone 2.

30 Minute Elliptical Workout for Runners

10 minutes low resistance/easy effort
4/3/2/1 minute at high resistance, 2 minute low resistance
4 minutes low resistance

Tempo Elliptical Run

10-20 minutes easy effort at a low resistance
20-30 minutes progressive effort: start at a moderate resistance and increase every 5-7 minutes. Focus on maintaining as close to 90 RPM as possible.
10-20 minutes easy effort at low resistance

Elliptical Intervals

10-20 minutes at easy effort at low resistance
6-10 sets of: 2 minutes at hard effort/high resistance, 1.5 minutes recovery at low resistance
10-20 minutes easy effort at low resistance

Elliptical Fartlek

First 10-15 minutes easy
Repeat 30-60 seconds harder/4-6 minute easy for the remaining duration (30-75 min total).

Steady State Rolling Hills

45-60 minutes at a moderate effort with resistance ranging from 3-10 and changing every 1-3 minutes. 

Is the Elliptical Better Than Running?

The principle of specificity applies to the use of the elliptical. For a runner who wants to improve their running, you cannot use the elliptical exclusively without ever running. However, it can be used as effective cross-training training. You can use the elliptical to add extra aerobic volume and add in intensity with high impact, or to maintain fitness while injured.

Curious about other forms of cross-training?

• Swimming Workouts for Injured Runners
• The Injured Runner’s Guide to Aqua Jogging (Pool Running)
• Winter Cross-training for Runners
• Pilates vs Yoga: Which is Best for Runners?
• A Science-Backed Guide to Running and Lifting