Running and the elliptical both provide a great workout if performed at a high intensity. Each option, however, has certain advantages and disadvantages for your body. The main benefit of the elliptical machine lies in its no-impact workout. Running, on the other hand, is much tougher on joints, but burns more calories and is better training for running events.
Calorie Burning
Running clearly burns more calories. Because running involves the whole body, runners burn 600 to 1,200 calories per hour, depending on speed and incline. Most people burn about 600 calories an hour on the elliptical, and slightly more if they use the machine's arm devices. If your goal while exercising is to burn calories, running is the more efficient option.
Impact on the Body
Running constantly transmits shock up the leg into the knee and back. The elliptical machine does not force you to pick up and set down your feet; instead your legs glide back and forth. This method of working out is far less strenuous on joints, resulting in a lower-impact workout. For people with a history of joint injuries, arthritis or back problems, the elliptical provides a workout that will not stress damaged or tender areas. The elliptical is often used while athletes are rehabilitating from injuries such as to the anterior cruciate ligament to help reduce the chances of further damage.
Training for Running Events
To prepare your body for running events like 5k, 10k and half-marathon runs, running is the best choice for your body. Running frequently makes your body a more efficient running machine, requiring less effort and energy for the same results. Elliptical training makes your body more efficient at the elliptical machine, which does not benefit your running conditioning as much. Both the elliptical and running work out major muscle groups in the legs, but running training will focus more intensively on running-specific muscles.
Benefits of Cross-training
Regardless of whether running or the elliptical machine is your exercise of choice, cross-training once or twice per week can provide significant benefits for the body. Overuse injuries are less likely to occur if you mix up exercises. Additionally, only doing one form of exercise makes your body very efficient at that particular exercise. While this can be a benefit for a runner training for a race, if your goal is to burn calories, this can actually work against you. Engaging in exercises your body is not used to will burn more calories than exercises your body is particularly efficient in performing.
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