Running and the elliptical trainer are two popular modes of exercise that help you build aerobic fitness and burn calories. When choosing which will work best for you, it is important to take into account your goals, physical limitations and personal preferences. Ideally, you will find ways to incorporate both into your workout regimen to target different muscles and prevent boredom and overuse injuries.
Elliptical Trainers
Elliptical trainers are stationary cardio machines that provide you with a low impact workout featuring movements similar to running and stair climbing. Elliptical trainers offer different models--some include arm poles for upper body movement and/or an adjustable "cross ramp" that you can raise or lowers to activate different leg muscles. The intensity of your elliptical workout depends on how hard you set the resistance, the height of the cross ramp and the speed at which you pedal your legs.
Running
Running may be done on a track, a trail, around your neighborhood or on a treadmill. The intensity of a run depends on your speed, your efficiency of movement and the terrain. Running is a high impact activity that builds leg strength and power, but also puts considerable pressure on your joints and back.
Potential
If you approach both running and the elliptical trainer with similar intensity--meaning you push your heart rate to a moderate or high level--you will burn a similar number of calories. According to the calorie counter at the website "Health Status" a 150-lb. woman can burn about 350 calories in a half hour doing either exercise. Both exercises offer ways to increase leg strength and tone. The elliptical trainer and running are both considered "weight-bearing" exercises, notes a 2004 article in "The Washington Post," and can help build bone strength, thus deterring the development of osteoporosis. The cardiovascular benefits of both exercises performed at similar levels are also equivalent.
Considerations
An elliptical trainer may better serve people who have arthritis, knee or back issues. Those who are obese may also prefer the low impact nature of the elliptical. An elliptical workout may become boring over time, while running workouts may be varied by incorporating outside runs in different locations. Beginners may have a longer adjustment period when starting to run as doing too much too soon can cause soreness, shin splints, blisters and plantar fasciitis.
Use
If you enjoy outdoor workouts, running is a better choice. Taking up running also offers you the opportunity to set goals such as participating in races or fun runs. The elliptical trainer, in terms of a workout, offers just as many benefits as running, but it may become monotonous over time. If you are unable to run because of physical limitations, the elliptical offers a viable alternative. If you prefer running, consider taking a day or two a week to come indoors and cross train on the elliptical to give your body a break from the impact.
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