Cross training machines for runners are key to a well-rounded workout routine. They not only help in building endurance but also work out various muscle groups that are often overlooked in running workouts.
Cross training machines like ellipticals, treadmills, and bikes offer a low impact way to strengthen your muscles and joints.
They’re perfect for those days when you want to give your hamstrings, calves, and quads a break from the high intensity of long runs. Plus, they’re excellent for keeping your heart rate up and improving your cardio fitness.
Investing in home gym equipment like an elliptical machine or a cross trainer can provide the variety your workouts need. They offer a mix of strength training, endurance building, and cardio exercises, all in one go.
If you’ve been wondering which one is good for runners and how it compares to running, you’ll love this article. As a running coach, I’ll go over all the best cross training machines and share the benefits with you as well.
Best Cross Training Machines for Runners
As a runner, it’s important to mix up your workouts to challenge different muscle groups and avoid overuse injuries.
Cross training can be your secret weapon to become a better runner. It strengthens your muscles, increases your endurance, and gives your joints a break from the constant impact of running.
Here are some of the best cross training activities for runners.
Rowing Machine for Runners
A rower is a great piece of home gym equipment that can provide a high-intensity workout.
It’s a low impact machine, which means it’s kind on your joints and tendons. This makes it a perfect cross-training tool for runners looking to give their bones and joints a break from the pounding of long runs.
Rowers work on multiple muscle groups at once, including your quads, glutes, hamstrings, calves, and upper body muscles. This full-body workout can help runners build strength and endurance, which are key to becoming a better runner.
Benefits of Rowing Machine for Runners
Rowers offer a low impact workout, which is kind to your joints, bones, and tendons. This is especially beneficial if you’re a runner who often tackles long runs on hard surfaces, putting a lot of strain on these areas.
- It’s a full body workout engaging your legs, arms, back and core
- Creating strength in your core helps to improve posture, which keeps the chest open for better breathing
- Low impact option to do HIIT
- Doing intervals on the rower can improve lactate threshold, meaning more power for that final kick
How Long on a Rower Equals to 1 Mile Run
You might be wondering how long you’d need to row to match a 1-mile run. Well, it’s not an exact science due to factors like intensity, your energy expenditure, and individual fitness levels.
But conditional research suggests that, on average, row for about 12-15 minutes at a moderate intensity to mimic the benefits of a 1-mile run.
Remember, it’s not just about duration. Keep an eye on your heart rate and your strokes per minute (or cadence) to ensure you’re getting a good cardio workout.
Elliptical Machine for Runners
Elliptical machines offer a low-impact workout, which is gentle on your joints, tendons, and bones. Using an elliptical machine regularly can help you become a better runner by improving your endurance and heart rate.
Elliptical training involves both the upper body and lower body, targeting various muscle groups at once.
The movements on the elliptical trainer work your quads, hamstrings, glutes, and calves. Not to mention, the handles engage your upper body, resulting in a full-body workout.
Monitoring your cadence (strides per minute) and RPM (revolutions per minute) on the elliptical can help you mimic your running workout. This way, you can maintain your running fitness even on rest days.
Plus, the energy expenditure and oxygen consumption are very similar to running, making it an excellent alternative for runners.
Benefits of Elliptical Machine for Runners
The elliptical machine is a popular choice among runners for cross training or recovery days. It offers a low impact workout that is kind to your joints, while still providing high intensity cardio.
This is great news for runners, as it means you can get a good workout without putting extra strain on your bones and tendons.
- Elliptical is the closest to running in terms of stride and engaging the full leg muscle
- Great for adding power to climb hills
- For an intense workout, aim to keep your HR about 70% of your max
- Use your arms to get in a good upper body workout, this too will help when you are climbing hills
- Alternate forward pedals with backward to also work your calves and hamstrings to help strengthen your knees
- Use it on active recovery days or when you need an easy run, but feel less energetic
How Many Strides on an Elliptical Machine Equals to 1 Mile Run
This can be a bit tricky to answer because it depends on several factors, including the length of your stride and the intensity of your workout.
On average, conditional research shows that around 2,000 strides on an elliptical machine could be equivalent to a mile run. However, this will vary from person to person.
For instance, if your stride length is longer, you may require fewer strides to cover a mile. Similarly, if you’re working at a higher intensity or rpm (revolutions per minute), you might cover a mile in fewer strides.
In terms of time, working out on an elliptical machine for approximately 10-minutes at moderate intensity would equal to a mile.
Stationary Bike for Runners
If you’re a runner looking for a great cross-training workout, don’t overlook the stationary bike. This gym staple is a low impact, high-intensity option that can help you build endurance without putting stress on your joints.
Stationary bikes offer an excellent cardio workout while also targeting key muscle groups that runners rely on.
As you pedal, you’ll be working your quads, hamstrings, glutes, and calves. This can help improve your strength and endurance for those long runs.
Using a stationary bike also allows you to control your workout intensity. You can adjust the resistance to simulate hills or increase the rpm for a speed workout. This versatility makes it a great addition to any running workout routine.
Plus, cycling can help improve your cadence, which is beneficial for your running fitness. A higher cadence can make your strides more efficient, reducing energy expenditure and increasing your overall running performance.
Benefits of Stationary Bike for Runners
Stationary bikes are an excellent piece of home gym equipment for any runner.
- Without the pounding, you can often ride much longer than you can run which will help with endurance
- You’ll utilize different leg muscles creating a more balanced body (injury free!) and more powerful legs
- You can again focus on a low impact long easy ride or a HIIT session that’s still easier on your joints
- Faster recovery time than running means it won’t inhibit your other workouts
- Increasing the tension creates more strength than uphill running
How Many Miles of Cycling on a Stationary Bike Equals to 1 Mile Run
If you’re a runner looking to switch up your workouts, cycling can be a great alternative. It’s a low impact exercise that’s kind to your joints, tendons, and bones. But how much cycling equals a mile of running?
Well, according to conditional research, it’s not a straight swap. A general rule of thumb is that 1 mile of running is roughly equal to 3 miles of cycling.
This can vary depending on the intensity of your workout, your cadence (rpm), and your personal energy expenditure.
In terms of time, on average, cycling at a light speed would take you 16 minutes to equal one mile of running. At a moderate pace, it would take 11 minutes, and at a vigorous pace, it would take 8 minutes to equal to a mile of running.
Stair Climber for Runners
A stair climber targets different muscle groups, especially your glutes, quads, and calves, which can help you become a better runner.
It mimics the action of climbing stairs, but with increased intensity. This means it’s a high-energy expenditure workout that can really get your heart rate pumping. But don’t worry, it’s still low impact, so it’s kind on your joints and tendons.
One of the key benefits of the stair climber is that it helps to build strength in your lower body. Stronger muscles can lead to longer runs and improved running fitness.
Plus, the increased endurance you gain from the stair climber can help you keep a steady cadence during your runs.
Another advantage is that the stair climber can help to improve your stride. The machine forces you to take large, deliberate strides, which can translate into more efficient strides when you’re running.
Benefits of Stair Climber for Runners
One of the key benefits of using a stair climber is its low impact on joints. Unlike running workouts on a treadmill, which can put some stress on your joints, stair climbing is a more gentle activity. This makes it a great option for those long runs when you want to boost your endurance without risking injury.
Plus, stair climbers help strengthen your bones and tendons, essential for maintaining running fitness. The repetitive motion of climbing stairs mimics the natural strides of a runner and improves your cadence and your running efficiency.
Stair climbers can also contribute to your cardio and strength training routines. They increase your heart rate, improving cardiovascular health, and build up your upper body muscles as you maintain balance during your workout.
How Long on a Stair Climber Equals to 1 Mile Run
The duration on a stair climber equivalent to a 1-mile run can vary based on the intensity of your workout.
If you’re maintaining a moderate intensity, it might take approximately 15 minutes on a stair climber to equal a mile run.
This is because stair climbing requires a higher energy expenditure than running due to the upward motion, which engages more muscle groups.
However, it’s not just about the duration. Pay attention to your heart rate too. Aim for a heart rate that’s 70-85% of your maximum to ensure you’re getting a good cardio workout.
Of course you know that cardio isn’t the only cross training we need to do, so here are a few more things to keep in mind!
Looking for more Cross Training Tips?
- HIIT Running Workouts – mixing up your intensity
- Strength Training Workouts for Runners
- Hip Stretches for Better Mobility
Do you have any machines at home?
What’s your cardio cross training of choice?
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Ellie
I am a totally bike user! Instead of a second run or as a finish to a run, I totally use the bike and elliptical. Sometimes I might not be tired muscularily, but my feet are sore or my knees want a break. Elliptical stake the pressure off :-)
Rebecca | NOURISHED.
Love this post!! We are currently toying with the idea of investing in some home gym equipment because finding time to make it to the gym is getting harder and harder. Glad to hear there’s affordable options out there that are actually worth it!!
Laura
Nothing compares to running…sigh. BUT I don’t run when I pregnant so I rely on the cross trainers! I like the elliptical! I also love doing workout videos that involve strength training to build muscle!
amanda
Any videos you like in particular? I’m always trying to up my strength training game!
Emily
The Elliptical is my second favorite to running outside! I love the rower too.
amanda
I wish I loved the elliptical, it works so many muscles!
Sarah
Perfect timing my husband laid himself out running over the weekend taking a nasty spill on the ice. He is back to running but I told him when it’s that icy out he should run inside or do something else. He hates treadmill running but will do it. I never thought of a row machine and I know he likes that so maybe on those days he should try some of these out and mix things up.
amanda
oh no!!! I hope he recovers quickly. I don’t play with ice, I’m too much of a weenie for getting hurt
Jessica @ Nutritioulicious
Having a good machine at home makes working out so much easier when you don’t have to go up to a gym or get out in the cold!
Taylor Kiser
All of these sound like they’d be great to have at home! I like having a variety to keep from getting bored with a particular machine.
Emily Kyle
Perfect cardio machines for people who are time, space, and budget crunched – that is so me! I love how you break it down in this article, super helpful for a beginner like me!
Alisa Fleming
That post title is a tongue twister! Cardio machines are sort of it for me these days, so I feel fortunate to have a bunch in our building. We have quite a big gym just downstairs. But when we move, I’ll definitely need some home equipment! I had no idea Kohl’s even sold gym stuff. Curious, did you find the desk bike to be designed well for being gentle on the knees? My knees don’t seem to like all stationary bikes!
amanda
I am not a big stationary bike fan, but I like this one because of the back which is just more relaxed. I used to have knee problems and actually found that it as about needing to strengthen my hips so that my knee didn’t fall in while biking
Meg @ With Salt and Wit
This is a great read! I love how you break down the machines! And I need to find me this Stamina Backtrac Back massage! I want to try it out right now!
Saurabh
How about a battle rope workout.. though I took up running recently . But I ve been using battle rope for quite sometime .. they are brutal and intense works wonders for core and stability.
And they are surely one of the cheapest equipment . I would love to read your views on this.
Thanks
amanda
It’s absolutely a great workout, here I was just looking at cardio machines. I’ll definitely have to talk about it soon!
Odessa
The elliptical is definately one of my favorite alternative to running outside…which I rarely do since I just got no time. These are very good cardio equipment for creating a tangible home gym.