Elliptical Machine

Running injuries can be a disaster for the triathlete with a goal. They can keep you from running for days, weeks, or even months. A potential alternative to stopping running completely is to use the Elliptical Machine. The elliptical machine is an outstanding replacement for actual running. The key to being able to use the elliptical is whether or not it causes you pain. If you are able to use it without feeling pain, it can be the answer to keeping you in the game until your injury heals. In fact it is a reasonable substitute for a workout a week even if you aren't injured, especially for experienced athletes who want to reduce impact or joint stress. Done correctly, the elliptical will allow you to maintain and even improve your aerobic fitness and muscular endurance.

When using the elliptical you will still do your run workout as it is written. If it includes speed intervals, then you will be increasing turnover and resistance for the allotted time. If it includes hill repeats, then you will use the incline and resisitance to simulate running up a hill. If your workout includes a long, moderate aerobic run then you use a moderate, fairly steady resistance with minimal incline variation. Using RPE (relative perceived effort) or heart rate is critical as well to duplicate the correct effort you would use in a regular run workout.

The other thing that you must maintain on the Elliptical is your running form. Do not use the hand holds or poles. Instead, you want your arms to move freely, as they would when you are running. Manage the resisitance on the machine so that it matches the cadence you would want to maintain if you were out running on the road. Relatively high turnover (90+ rpm) and free moving arms are your goal.

The Elliptical can be pretty boring but it is a good workout and an excellent alternative to running.