I’m 7 weeks out from a marathon and as the miles build up I’m working hard to keep my nagging sore knee and hip healthy. I have started substituting in 1 or 2 elliptical “runs” each week for some of the less important sessions (not long runs or runs with intensity). Thoughts on the benefit of the elliptical relative to doing actual runs? Am I sacrificing and if so, how much?
Watching as I am sorta in the same position (a couple more weeks out).
Just from what I know, I would think that elliptical would be better than skipping a run altogether, aqua jogging it would be a better choice if it was available. It isn’t always for me and I’ve had to resort to the elliptical this week myself.
Not wanting to get hurt myself when I did my marathon training, I had to stick to a low mileage approach. So my run sessions were 4 times a week and just key sessions. I used cycling as my other aerobic training device and that seemed to help me do quite well (3 hrs on my first attempt at 41 years old). Could I have done better on a higher mileage approach? Maybe, but my chance of injury (knowing my body) was much higher.
I imagine that both pool running and elliptical running could be used just the same way, to keep the aerobic engine working while minimizing your chance of injury.
Elliptical should only be used if you are literally getting injured with the increased mileage. And note that injured doesn’t mean mild aches and pains, which are normal in marathon training - it’s something out of the ordinary that is getting worse and worsened with the training.
The major limiter in the marathon is the ability of your legs to take the pounding of running at speed for 26.2 miles. Not your Vo2, not your lactate threshold. The elliptical doesn’t train any of this. You may actually be better off just skipping the elliptical workout entirely and just resting during that time if you have to cut your run volume due to injury.
The only folks for whom ellipticals will actually help for marathon training are those run so little or have such modest goals (like walking the whole thing) that any added leg-related fitness activity will help. These folks are typically not ‘racing’ marathons.
The only folks for whom ellipticals will actually help for marathon training are those run so little or have such modest goals (like walking the whole thing) that any added leg-related fitness activity will help. These folks are typically not ‘racing’ marathons.
Ha, that’s me 
Mine is a trail marathon with 4K of elevation, so it’s a catered run/walk
The only folks for whom ellipticals will actually help for marathon training are those run so little or have such modest goals (like walking the whole thing) that any added leg-related fitness activity will help. These folks are typically not ‘racing’ marathons.
Ha, that’s me Mine is a trail marathon with 4K of elevation, so it’s a catered run/walk
Honestly, you should be seriously asking yourself why you want to do a trail marathon, then.
You can get all of the fun and outdoor participation aspects including grueling climbs and agonizing descents in a trail half marathon or even 10k if you’re not in that sort of shape. The marathon is hard enough as is and risky enough on the body even on a totally flat, ‘easy’ course, that there’s really no reason to subject yourself to that sort of a physical toll unless you’re in pretty good shape for it.
Because I enjoy it. Currently at 17 miles with 2K+ elevation runs so I’m in shape for it. Or will be. But I don’t care about the time,. and bet I’ll be less beat up than most people running a hard 26.2 on the asphalt… My point wasn’t I wasn’t trained up for it, nor am I walking 26.2. It was that I don’t care about finishing time.
Ok, then. Don’t go crazy out there!
Would suggest water running- and if no pool access, the bike- over the elliptical any day.
Anecdotal with those I coach, but have found those who I start working with that use elliptical trainers on a regular basis make conditions worse due to the width of foot platforms.
When you run, your foot impact is more midline than what people realize, and although the elliptical removes impact stress, it can increase force at the hip and knee due to the change in angle. Some brands have the inside-to-inside of the foot platform 4+ inches apart, so even if you keep the feet as close as possible, it’s still too far apart.
Would also look at breaking up run durations with set walk times if you haven’t already done so. Also wouldn’t get caught up in runs that focus on higher intensity, as well as make sure the volume and intensity is correct if you are going to keep the intensity.
Good luck-
I’m 7 weeks out from a marathon and as the miles build up I’m working hard to keep my nagging sore knee and hip healthy. I have started substituting in 1 or 2 elliptical “runs” each week for some of the less important sessions (not long runs or runs with intensity). Thoughts on the benefit of the elliptical relative to doing actual runs? Am I sacrificing and if so, how much?
Matt Fitzgerald recommends elliptical training for cross-training in his book 80/20 Running.
I was in a similar situation as you only mine was significant IT band pain, and I was leading up to an IM. The elliptical can definitely get your heartrate and such where it needs to be, but the mechanics of the elliptical are not very similar to actual running (to me anyways). My advice would be to use a treadmill, elevate the incline to 9% or higher, and walk at 4mph or slightly higher. Do not hold on to the treadmill when walking this fast. I found that I didn’t lose nearly as much running fitness doing this than when I used to use an elliptical in lieu of running. Give it a try if you can.
I’m 7 weeks out from a marathon and as the miles build up I’m working hard to keep my nagging sore knee and hip healthy. I have started substituting in 1 or 2 elliptical “runs” each week for some of the less important sessions (not long runs or runs with intensity). Thoughts on the benefit of the elliptical relative to doing actual runs? Am I sacrificing and if so, how much?
Is that you, Iron Cowboy?
If you can recover from the injuries, I would make sure you are running slower on your easy days (aim for 90sec-2mins slower than marathon pace). If I had to guess, I bet your running too fast on your easy days.
Thanks. Some good thoughts. A little more info…
I’m consistent at around 10 hours per week S/B/R year round. I run at least mid-20s MPW consistently even before the marathon build. I have a hip issue my ortho and I have been working with for a year or two. It’s never gotten bad enough that we’ve taken the next step to really image and diagnose it past x-rays. So I strengthen and stretch. This is one reason I haven’t prioritized an open marathon until now.
But I’d finally like to give BQing a go. As the miles have started to increase I’ve been babying the hip and it’s steady at about 3 out of 10 after longer or more intense runs (which I have been limiting and am leaning toward eliminating). I do think I am running long runs and recovery runs a bit fast. I’ve been running long runs 15-30 seconds faster than goal marathon pace and based on some research I think that might be unnecessary. I will also look into pool running because I’ve been hearing a lot about that. But I’ll be honest, I need to get over the stigma I have in my head that it would feel and look goofy.
And no, I’m not the Iron Cowboy.
Someone in my running group only runs on the weekend, weekdays she’s strictly eliptical. She uses a commeracial grade eliptical from a gym that closed down, and does 2 hours per day M-F. She’s got ton quite fast, and maintains her speed over long distances. I’ve actually thought of trying her method, and adding weight training.
Thanks. Some good thoughts. A little more info…
I’m consistent at around 10 hours per week S/B/R year round. I run at least mid-20s MPW consistently even before the marathon build. I have a hip issue my ortho and I have been working with for a year or two. It’s never gotten bad enough that we’ve taken the next step to really image and diagnose it past x-rays. So I strengthen and stretch. This is one reason I haven’t prioritized an open marathon until now.
But I’d finally like to give BQing a go. As the miles have started to increase I’ve been babying the hip and it’s steady at about 3 out of 10 after longer or more intense runs (which I have been limiting and am leaning toward eliminating). I do think I am running long runs and recovery runs a bit fast. I’ve been running long runs 15-30 seconds faster than goal marathon pace and based on some research I think that might be unnecessary. I will also look into pool running because I’ve been hearing a lot about that. But I’ll be honest, I need to get over the stigma I have in my head that it would feel and look goofy.
And no, I’m not the Iron Cowboy.
Honestly, until you get the pure run mileage to 50mpw without injury or more, you’re going to keep having persistent hip and leg pains and even injury when you step up to the marathon distance for standalone marathons. It’s part of the training -adapting your bones and ligaments to the stress of the pounding at speed over 26.2 miles (very different from an ironman marathon which is run significantly slower than your open marathon speed.)
All the stuff you substitute for the real running miles, whether it be elliptical, water running, etc., are just substitutes. (With water running probably being the best for run-relevance, as it keeps your hip flexors and muscles ready to go, but doesn’t address the strain on bones/ligaments.) You can get away with this stuff and do quite well for HM and shorter distances, but for the marathon, it’s long enough that it reallly exposes any weakness in distance running acclimation . There are guys who can run open marathons quite fast on <30mpw, but aside from their prodigious talent, they also invariably say the feel destroyed after race day. Whereas a lot of BQ guys doing the higher mileage marathon training, can run just fine even the hours after their marathon. (They still should take it easy.)
Is the elliptical at a gym? Maybe they have a good treadmill that is slightly cushioned? Could be a good intermediate option. Otherwise trail, beach or grass running can be a good run workout with faster recovery.
10% undertrained is better than 1% over…do they still say that?
Remember your goals and pick based on that…good luck!
As much as 60 % of mileage can be really slow ImO. As in 2! minutes off M pace or equivalent. Only 20-30 % should even approach M pace & 10 % of mileage faster … whether you are running 35 mpw or 65 mpw. The milder pounding still adds up but it’s less risky. Save your joints for long runs with just 3-4 miles close to M pace mixed in & one 4-5 mi half mara pace tempo OR (not and) 6-10 mile M pace run per week.