Training Tips by Coach Joe McConkey

Elliptical for Running

For those who prefer not to train outside during the winter, or need a break from running due to injury or interest, you may be trying to decide on which type of cross-training to pursue. One common form decided upon is the elliptical. Some obvious benefits being:

• It's inside.
• There are no impact forces on the joints.
• Motion is somewhat similar to running so a somewhat similar firing pattern is used.

Then the negatives, particularly for those focused on improving running, include:

• It is different enough from running that running efficiency can be compromised
• Stabilizer muscles and over-all leg strength is reduced due to lack of impact forces
• Increased likelihood of hip injuries due to susceptibility of an excessively high turnover rate and excessive range of motion.

To help counter these negatives and prepare best for when you resume running, try the following:

1. Change the resistance and speed on the elliptical to match the stride rate and intensity of your easy running pace.
2. During 1-2 elliptical workouts per week, increase the incline for intervals of 1-3 minutes while maintaining the same stride rate done at an 'easy pace' of running.
3. Include isometric leg strengthening exercise in your program, i.e. holding squat or lunge positions for 30-90 seconds, to facilitate balance and strength gains in muscles worked during the absorption phase (landing phase) of running.
4. If possible, include 1-2 bouts of jump-roping per week to maintain strength in some of the muscles used during the propulsion phase (push-off) of running, and to increase cardiovascular strength and endurance.

The Law of Specificity applies here in that the closest you can stay to running during the winter, or when taking time away from running, the better it will aid you when you are back on the roads. With this in mind, running on the treadmill and aqua-jogging are the next best alternatives to outdoor running. If the above suggestions are employed, however, the elliptical can in the least keep you in the game.

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