86 | AustrAliAn triAthleteelliptical for rehab. Most elliptical trainers
have a cadence feature - with many
runners trying to increase their running
cadence, the elliptical trainer provides an
easy, monitored environment for doing
this without the stress of actually running.
A simple workout is to reduce the load on
the elliptical trainer and to simply hold the
cadence at around 90+ strides per minute
(each side) for 30-40 minutes. Alternately,
you can break this up into a series of
intervals instead, at a target cadence with
recovery in-between, backing off the
tension and going easy but still at a higher
cadence between the efforts.
Focusing on cadence is not a strength
building session, but more a nerve firing
one, so keeping that cadence up is the key
and load/strength oriented sessions can
be worked in for specificity while just
working on the turnover. The aim is to
improve leg speed. Once you’re feeling at
ease being on the elliptical trainer, you can
focus on different aspects of running, suchF
ollowing on from one of my
previous articles on Deep Water
Running (DWR), another great
training tool to help your running
(potentially looked down on by some) is
the elliptical trainer or cross-trainer. Like
DWR, with an elliptical trainer, there is no
impact on joints to contend with, and it
can be included as a way to get in a great
second run for the day, or an additional
general run, frequency-wise there is no
extra impact stress to the legs.
Personally, as I age, I am finding run
time diminishing (due to injury/pain from
niggles), and therefore I am reducing my
run time out of necessity. Of course,
having the benefit of cross training
through cycling and swimming helps get
the dose of intensity and cardio needed,
and adding in a Yoga or Pilates session if
time is available - if need be taking away
specific poses/routines from these
disciplines - really does help as long as
you do consistently.Enter the elliptical trainer. One of our
local Noosa triathletes, (a former World
Champion who is still a current pro), has
had a few career threatening injuries in
recent seasons, spent a few months
during a previous non-running phase, on
the elliptical, while upping her swim and
ride volume. She came back to win a few
Ironman events and placed very highly at
last year’s 70.3 worlds – podiumed in fact.
I also coach some older age group
athletes, in their 50s and 60s, who swear
by the elliptical trainer as part of their
weekly training. They run every second or
third day and do body maintenance
in-between, and are running now, as well
as they were when running up to twice the
volume, and are spending far less time out
due to injury.
Like DWR, elliptical trainers provide
benefits to runners/triathletes beyond
being the obvious cardio workout - they’re
not only beneficial for injured runners that
may have been steered towards thetips & tricks
using an Elliptical
Trainer to
improve your Running
Injured or Not