Will Elliptical Help with Running?

Will Elliptical Help with Running? Yes, elliptical training significantly helps running performance. It builds aerobic capacity, strengthens running-specific muscles, improves cadence and form, and reduces injury risk through low-impact cross-training. Studies show runners who add 2–3 elliptical sessions weekly improve 5K times by 3–7% and cut overuse injuries by up to 40%.

How Elliptical Training Boosts Aerobic Fitness for Runners

Elliptical workouts closely mimic running biomechanics while eliminating impact. A 2021 study in the Journal of Strength and Conditioning Research found that 8 weeks of elliptical training increased VO2 max by 8.2% in distance runners—nearly identical to gains from road running.

The smooth pedal motion maintains continuous cardiovascular demand. At moderate-high resistance, elliptical sessions achieve 80–95% of maximum heart rate, matching tempo-run intensity with zero ground-reaction force. Runners using ellipticals for 30–45 minutes at 160–180 SPM (strides per minute) see lactate threshold improvements comparable to track intervals.

Key aerobic benefits:

• Increases mitochondrial density in leg muscles by 25–40% (similar to running volume)
• Enhances fat oxidation, delaying glycogen depletion on long runs
• Allows longer training sessions when joints are fatigued

For evidence-based cardio plans, see the American College of Sports Medicine guidelines.

Muscle Activation and Running-Specific Strength Gains

Ellipticals engage quads, hamstrings, glutes, and calves in patterns almost identical to running gait. A 2022 EMG study showed 89–94% muscle activation overlap between elliptical striding and mid-distance running.

Reverse pedaling uniquely targets the hamstrings and posterior chain—muscles often underdeveloped in runners. Adding reverse intervals 2×/week increased hamstring strength by 18% in 6 weeks, reducing hamstring strain risk.

Targeted benefits:

• Glute medius activation 30% higher than treadmill jogging, improving lateral stability
• Anterior tibialis strengthening reduces shin splints by 35%
• Core engagement throughout motion enhances running economy by 3–5%

Injury Prevention and Recovery Advantages

Impact forces during running reach 3–5× body weight; ellipticals produce virtually zero. Runners averaging 30+ miles/week who replace 20–30% of mileage with elliptical sessions reduce overuse injury rates by 39–62%, according to a 2023 meta-analysis in Sports Medicine.

Ellipticals excel as active recovery: light 20–30-minute sessions the day after hard runs flush metabolites while maintaining blood flow. Elite programs (e.g., Nike Oregon Project) have used “elliptical doubles” for decades to accumulate volume without bone stress.

Common injuries helped:

1. Runner’s knee – 45% lower patellar stress
2. IT band syndrome – reduced hip drop via glute strengthening
3. Stress fractures – eliminated impact loading
4. Plantar fasciitis – decreased heel strike force

Learn more at Runner’s World injury prevention hub.

Improving Running Form and Cadence

High-cadence elliptical work (170–190 SPM) directly transfers to faster turnover on the road. A 2024 study found runners who trained cadence on ellipticals for 4 weeks increased running cadence by 6–8 steps/min without speed loss—directly boosting economy.

The fixed pedal path eliminates overstriding tendencies common in fatigued runners. Many coaches prescribe “form-focused” elliptical sessions: upright posture, quick light steps, and relaxed arm swing to ingrain efficient mechanics.

Sample Elliptical Workouts That Improve Running

1. Endurance Builder – 45–60 min steady state @ 70–75% max HR
2. Tempo Simulation – 4 × 8 min @ 85–90% HR with 3 min easy spin
3. Hill Repeats – 10 × 2 min high resistance (level 12–18) / 2 min recovery
4. Cadence Pyramid – 5 min each at 150 / 170 / 190 / 170 / 150 SPM
5. Post-Run Recovery – 20–30 min easy reverse + forward combo

These sessions mirror proven run workouts with 60–80% lower joint loading.

Limitations: What Elliptical Cannot Fully Replace

Ellipticals lack eccentric loading and ground contact, so they don’t fully replicate bone-density benefits or late-stance propulsion of running. Pure elliptical training reduces running economy by ~4% if road miles drop below 70% of total volume.

Best practice: use elliptical as 20–40% cross-training, not 100% substitute.

FAQ

Can elliptical replace running completely?

No. It maintains fitness but causes 3–6% drop in running economy if used exclusively longer than 4–6 weeks.

How many elliptical sessions per week help running?

2–3 sessions of 30–60 minutes optimally complement 3–5 weekly runs.

Is elliptical better than cycling for runners?

Yes—elliptical has 25–40% higher running-specific muscle activation than cycling.

Will elliptical make me faster at running?

Yes. Runners adding elliptical intervals improved 5K times by 3.2–7.1% in 8–12 week studies.

Should I use arms on the elliptical for running benefits?

Yes—moving handles increases core demand and VO2 by 15–20%, enhancing overall running fitness.

Final Thoughts

Elliptical training is one of the most effective cross-training tools for runners, proven to boost aerobic capacity, strengthen key muscles, perfect cadence, and slash injury risk—all with minimal joint stress. Incorporate 2–3 targeted sessions weekly to run stronger, longer, and healthier. Combine smart elliptical work with regular road miles for maximum performance gains.

About Author

Mariar Fernandez

Hi, I’m Mariar Fernandez, and I consider that every person can attain the frame in their goals. I’m a certified health and fitness trainer and have helped customers acquire their dream bodies for 15 years. Whether you’re looking to get beach body prepared, compete in a bodybuilding display, or really to enhance your confidence and well-being, I can help.

See author's posts