Marathon training can be downright gruesome with the seemingly endless miles of running, speedwork and distance. Most successful marathon training schedules include at least a day of rest and a day of "cross training." When you start a marathon training program, you should include these non-running days into the schedule. They are imperative to a runner's quest to cross that finish line. For cross training, suggested exercises include swimming, yoga, pilates, stationary bike and the increasingly popular elliptical machine.
Function
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.
Benefits
The elliptical provides an aerobic workout without the impact of running, reducing the stress on the joints of the body. It gives the body a break from high impact activity and still serves to maintain cardiovascular shape.
Considerations
Although the elliptical provides a great alternative to running during injury or for cross training days, it is by no means a true substitute for running. Speaking in regard to the musculoskeletal system and the specific muscles trained during running, there is no exercise to replacing running. So if a runner has a choice to run, either outside or on the treadmill, then do it.
Training Tip
To get a workout more similar to running, try using the elliptical for longer than a typical run. It may be useful to experiment with workout times on the elliptical to determine how long of a workout challenges the body similar to running.
Warning
Avoid overusing the elliptical during your marathon training. It should only be used during your cross training days or for injury rehab. If you mostly use the elliptical rather than running itself, then the marathon is going to be painful.
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