If you’re looking to get fit, you might wonder how does an elliptical machine compared to running. Both are fantastic for cardio, but they affect your body in different ways. This guide will break down the fitness benefits and impact of each, helping you choose the best tool for your goals and body.
Let’s look at the key differences from the start. An elliptical is a low-impact machine that mimics running or stair climbing without your feet leaving the pedals. Running, whether outside or on a treadmill, is a high-impact activity where your body weight lands on your joints with each stride. This fundamental difference shapes everything from calorie burn to injury risk.
How Does An Elliptical Machine Compared To Running
To truly understand which is better for you, we need to compare them side-by-side across several important categories. This isn’t about declaring one the winner, but about matching the right activity to your personal situation.
Joint Impact and Injury Risk
This is the most significant difference between the two exercises.
Running is a high-impact activity. Each time your foot strikes the ground, a force of about 2.5 times your body weight travels up through your ankles, knees, hips, and lower back. This is great for building bone density, but it can lead to overuse injuries like shin splints, stress fractures, and runner’s knee, especially if you have pre-existing joint issues.
The elliptical machine is designed to be low-impact. Your feet stay glued to the pedals throughout the motion, creating a smooth, circular stride. There’s no jarring impact on your joints. This makes it an excellent choice for:
* People recovering from injury.
* Individuals with arthritis or chronic joint pain.
* Those who are significantly overweight.
* Anyone looking for a gentle recovery day workout.
Calorie Burn and Cardiovascular Benefits
Many people assume running burns way more calories, but the truth is more nuanced.
In general, running at a moderate to high intensity will burn more calories per minute than using an elliptical at a similiar perceived effort. This is because running engages more muscle groups in a powerful, weight-bearing way and requires more stabilization.
However, you can make an elliptical workout very challenging. By increasing the resistance, using the arm levers aggressively, and/or pedaling backwards, you can spike your heart rate. The key factor is effort. A vigorous elliptical session can certainly rival a moderate run in total calorie expenditure, especially if you can sustain it longer due to less joint stress.
Both activities superbly improve heart and lung health when performed consistently. They both count as effective cardio for reducing risk of heart disease.
Muscles Worked and Strength Building
The muscle engagement differs quite a bit between these two cardio staples.
Running primarily targets your lower body:
* Quadriceps (front of thighs)
* Hamstrings and glutes (back of thighs and buttocks)
* Calves
* It also engages your core for stability.
The elliptical can offer a more comprehensive workout if you use it correctly. The standard forward motion emphasizes quads. But when you:
* Pedal Backwards: You place more focus on your hamstrings and glutes.
* Use the Moving Handles: You engage your chest, back, shoulders, and arm muscles (biceps and triceps), giving you an upper body workout.
* Increase Resistance: This builds more muscular endurance, almost like a strength-training circuit.
While neither will build major muscle size like weightlifting, the elliptical provides a more full-body muscular endurance challenge.
Convenience, Skill, and Enjoyment
Practical factors matter for long-term consistency.
Running is simple in theory—you just need shoes and open space. But it requires learning proper form to avoid injury, and weather can easily disrupt outdoor plans. Some people find the rhythmic, meditative quality of running deeply enjoyable, while others find it monotonous or uncomfortable.
The elliptical is typically an indoor, gym-based machine (though home models exist). It’s very easy to learn—just step on and start moving. The ability to watch TV or read can make time pass quickly. However, some users find the motion repetitive and miss the changing scenery of an outdoor run.
Choosing the Right Machine for Your Goals
Your fitness goals should guide your choice. Here’s a quick guide:
1. Goal: Weight Loss. Both work. Running may burn calories faster, but the elliptical allows for longer, more frequent sessions without joint pain, which can lead to greater weekly calorie deficit.
2. Goal: Training for a Running Race. You must run. The elliptical is a great cross-training tool on recovery days, but it doesn’t perfectly replicate the specific impact and muscle recruitment of running.
3. Goal: General Health with Low Injury Risk. The elliptical is often the smarter, sustainable choice, especially for beginners or older adults.
4. Goal: Improve Bone Density. Running’s impact is beneficial here, as it stresses bones in a healthy way that promotes strength.
5. Goal: Full-Body Toning. The elliptical has a clear advantage due to the active upper body component.
How to Maximize Your Workout on Each
To get the best results, follow these tips.
For an Effective Elliptical Workout:
* Don’t slouch. Stand tall, engage your core, and keep your shoulders back.
* Push and pull the moving handles with purpose; don’t just let them carry your arms.
* Use interval training: 2 minutes at high resistance, 1 minute at low recovery.
* Try a backwards pedaling interval for 3-5 minutes to hit different muscles.
* Never let your knees cave inward; keep them aligned with your toes.
For a Safer, More Effective Run:
* Invest in good shoes fitted specifically for running and replace them every 300-500 miles.
* Start with a dynamic warm-up (leg swings, high knees) and end with stretching.
* Follow a structured plan that gradually increases mileage (the 10% rule per week is a good guide).
* Mix in different terrains; soft trails are gentler than concrete.
* Listen to your body and take rest days to prevent overtraining.
Can You Combine Both?
Absolutely. In fact, combining them is a strategy many smart athletes use. This approach, called cross-training, gives you the benefits of both while minimizing the downsides.
You could run on Tuesday and Thursday, use the elliptical on Monday and Wednesday, and take Friday off. This way, you get the high-intensity bone-strengthening benefits of running, but you give your joints a break with the elliptical, allowing for more total weekly cardio without overuse injuries. It also keeps your routine from getting stale.
Frequently Asked Questions (FAQ)
Is 30 minutes on the elliptical equal to running?
Not exactly. In terms of cardiovascular benefit, 30 minutes of hard work on either is excellent. But in terms of pure calorie burn and impact, 30 minutes of running generally burns more. However, 30 minutes on the elliptical can be equal or superior if you couldn’t run for 30 minutes due to pain or fatigue.
Which is better for belly fat: elliptical or running?
No exercise specifically targets belly fat. Fat loss comes from a calorie deficit. The “better” exercise is the one you can do consistently at a high effort, which will burn more total calories over time. For many, the elliptical allows for more consistent, frequent workouts.
Is the elliptical harder than running?
Perceived difficulty depends on intensity. A very high-resistance elliptical workout can feel harder than a light jog. But at maximum effort, running typically demands more from your cardiovascular system and muscles because you’re moving your body weight against gravity.
What are the disadvantages of an elliptical?
The main downsides are that it doesn’t replicate the exact feel or bone-loading benefits of running. It can become monotonous, and some cheaper models may not provide a smooth enough motion. It also doesn’t train you for the specific demands of running if that’s your sport.
Can I use the elliptical if I have bad knees?
Yes, in most cases, the elliptical is highly recommended for people with bad knees. The low-impact motion is much gentler than running. However, you should still start slowly, use minimal resistance at first, and stop if you feel any sharp pain. It’s always wise to consult a doctor or physical therapist.
Final Thoughts
So, how does an elliptical machine compared to running? The elliptical wins for low-impact, full-body accessibility and joint safety. Running wins for maximum calorie burn per minute, bone density, and specific running performance. Your personal health, goals, and preferences are the deciding factors.
The best exercise is always the one you enjoy and can stick with consistently. Don’t be afraid to mix them up. Your fitness journey is a marathon, not a sprint, and having multiple tools in your toolbox—like both the elliptical and running—will keep you healthy, injury-free, and moving forward for the long run.