Cross Training Machines Runners Oughta Know for Cardio Improvements

I’ve talked before about our need to spend some time each week improving our hip strength, stabilizing our core and yes even strength training and pumping the iron, but today my focus is actually on other types of cardio to improve your running!

Why?

As David and I gear up for the Phoenix half marathon, my coaching brain is increasingly concerned about his lack of runs. I know he will then try to cram them in or build up too fast, which is a great recipe for injury.

Machines allow us to get in an intense workout with less impact, while still working our aerobic system to build endurance. So let’s dive in to 3 of the best cross training machines for runners.

Cross Training Machines Runners Need

Since we moved to Colorado, David has been swearing he’s going to join a gym. Honestly, even if he does the current hours would make it nearly impossible to visit said gym…thus time to get some of the basics at home.

When my friends at Kohl’s asked if I wanted to show off how to build an affordable home gym with actual cardio equipment, not just bands and yoga mats, I was intrigued. A little skeptical, but ready to find out if budget friendly, space saving equipment was up to the task.

Let me put it this way…it’s all been used nearly daily since it arrived!

That’s part of what makes these 3 options fantastic because if you don’t feel like going to the gym, they’re easy to have at home now and happen to be perfect for runners to get in a good low-impact cardio workout.

These options will compliment your training without adding stress to the legs.

Rowing Machine Benefits for Runners

I was most excited about the Hydrow because my upper body needs some love. But would it really improve my running? Sources say, yes. And I say, it’s hard and I love the way it makes my arms feel!

• 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

Wondering how it compares to running?

Checkout this detailed post on rowing vs running to figure out what’s going to help you get to your goals.

My mom had actually decided before visiting us that a rowing machine was exactly what she needed for a different full body workout option!

I loved that she got to try out our my Magnetic Rower to see they didn’t need anything crazy expensive, this one does a great job without breaking anyone’s piggy bank.

Since then, I’ve stuck to using it a bit before any run and I can totally see a difference in my arms! Which means tank tops, I mean it means better running uphill!

Elliptical Benefits for Runners

While the elliptical has never been my equipment of choice, the ProForm Elliptical was like a moth to a flame for David and my Dad!

Suddenly they could do a little time on the treadmill, hop on the elliptical and then do some weights.

It was a full circuit workout and far less boring to them than spending time simply on one machine because the weather had forced them indoors (clearly they do not share my treadmill love).

• 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

My parents actually liked the ProForm  so much, that we gave them one! For me it’s nice that it doesn’t take up a ton of space and still comes with great features like built in workouts. {yes that is a pile of my running shoes on the floor…I have a problem}

Stationary Bike Benefits for Runners

Focusing on a cadence of 90 RPM will help you become a better runner by increasing your foot turnover. 90 RPM mimics the desired 180 steps per minute recommended by most running coaches. So that alone should have you hoping on the bike occasionally for some ideal cross training and of course for a sweat fest, try a spin class.

• 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

While all of that is fantastic, it’s not really why I like having a  Desk Bike.It actually has a padded seat and back, which allow you to simply relax.

So if you’re tired of a standing work station, you can sit to work and keep moving. This is the perfect way for me to do my social media scrolling or photo editing without just lounging on the couch.

Because of it’s fold up small size, this is a perfect office desk solution!

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?

Other ways to connect with Amanda
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