Marathon Training on an Elliptical Machine
Many people wonder can they train for a marathon on an elliptical machine. Read below how you can do marathon training workout on an elliptical trainer. These machines have a lot of advantages because they have a smooth gliding motion which is exactly what a marathon runner might need to take some of the load off their joints and feet.
Elliptical Trainer Marathon Workout
Most marathon running guides recommend to add one day a week for cross training: cycling, swimming or runners med ball workouts. Adding an elliptical workout can be a refreshing activity. Live Strong site suggests elliptical machines as a cross training option for marathon runners or half marathon runners.
“The elliptical machine is a piece of equipment that provides cardiovascular exercise in an upright position without direct impact to the feet, ankles, knees and hips since the feet never actually leave the pedals. For this reason, it has become very popular among runners as a cross training choice. Marathoners often use the elliptical machine as an aerobic exercise while nursing injuries. In this respect, it serves one of its greatest functions since it allows runners a great alternative to running while healing, allowing them to continue an altered training for the targeted marathon.” Check for more..
Elliptical Cardio Workout For Runners
You should prepare to be on an elliptical trainer for long hours so that it would be a sufficient cardio practice for your marathon training. See the elliptical workout below (by Shape.com) for marathon runners a 30 minute workout may not be enough, so you do each phase for 20 minutes and then move to the next phase.
How The Best Cardio Workout Works After a brief warm-up, adjust the incline and level every few minutes. You’ll be done in half an hour. But if you’re craving more action, repeat it for a hard-to-beat calorie-blasting workout. Adjust the level as necessary to meet the recommended rate of perceived exertion (RPE*).
Your Workout Routines Time
(Minutes) Incline Level RPE* (1-10)
0-5 3 4 3
5-10 1 6 5
10-15 7 7 6
15-20 10 8 6-7
20-25 15 7 7
25-27 20 10 9
27-30 3 4 4
workout routines: intensity moderate to hard
machine needed elliptical
total time 30 minutes
Which Elliptical Trainer Is Best For Runners
There are many types of elliptical machines. How to choose the elliptical trainer which is best for marathon runners? One of the most overlooked specs of an elliptical trainer for runners, is the length of stride.
A short length stride mean the runner can not enjoy the elliptical running exercise, and the elliptical machine will be like a flat annoying stair climber. Here is an explanation by All Ellipticals site to help you choose the best elliptical trainer for your needs.
Generally speaking, shorter people (5’3” or smaller) can comfortably use elliptical machines that have an 16” to 18” stride length, and if you are 5’7” to 6’7” your best choice will be a 20” or 21” stride length. Any time you come across a stride length of an elliptical trainer with less than 18”, it’s going to feel less comfortable to most people, resulting in short choppy strides. See source..
Marathon Runner’s 20 Inch Stride Elliptical Trainer
Here is one of the best elliptical trainers for marathon runners. The Horizon Fitness EX-69 Elliptical Trainer! This Horizon Fitness trainer has ultimate features especially for runners. It has a smooth silent heavy-duty, 14.3-pound flywheel.
The 20 inch foot stride is what differentiate this EX-69 Elliptical Trainer from regular elliptical machines which are designed for fat burning workouts.
- New SIXstar Certified platform
- Low 10-inch SUREstep step-on height
- 17.6 pound flywheel
- Magnetic brake resistance
- 1-16 electronic resistance range
- 20-inch FLATellipse foot path
- Oversized footpad with traction edges
- 11 program options with on-the-fly changes plus Advanced Goal Center
- Contact grips
- Sonic Surround speakers with MP3 input and headphone output
- COOLfit fitness fan
- Warranties: lifetime frame & brake, 1-year parts and labor
- 300-lb. user capacity
You can use the handles to intensify the cross training workout, or you can drop your arms and let them preform ‘running movements’ as if you where running. This type of balance, lower leg elliptical workout and free hands workout, can strengthen the inner abdominal core muscles.
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