Australian Triathlete – July-August 2017

AustrAliAn triAthlete | 87

as posture. Stand tall and

let the hips lead instead of

‘sitting’, and maintain

proper chest and head

position - this is

something that can be

focused on during an

elliptical trainer workout.

Ideally, try not to use

the long moving arms on

the elliptical trainer. Sure,

you get a better overall

conditioning workout, but

it won’t be great for you

running technique as your arms end up way out in front of

you as though you are ‘punching’ the air, and are more

forward of the torso. Use the fixed handles that are between

the outer arms so you can focus on the leg turnover - when

doing a more loaded resistance session this will help keep

power up through the hips. Not all elliptical trainers are the

same. A newer machine should allow you to maintain the

action of running, with getting in your knee lift, feet landing

under the body. Ideally, these are the better ones to use if

you’re able to access them and best simulate run form.

Older machines may not allow you to have your foot land

under you and instead of running ‘circles’, a more

‘mechanical’ action, which sees your foot land in front of

you is created.

Like running uphill or stairs, elliptical trainers help build

quad and Glute strength. You can try the elliptical trainer

workout below, as a cross-training alternative to running.

Over time, your form will improve if used once a week or

more if unable to run for a period.

nick croft
Nick Croft is a former professional and Australian Triathlete of the
year. A two- time Noosa Triathlon winner and coach for the last 22
years. Nick coaches athletes of all abilities in his home town of
Noosa on Queensland’s Sunshine coast and runs Noosa Tri Camps
and online coaching through http://www.mscsport.com.au

•   10-minute easy tempo and resistance warm-up

on the elliptical

•   5-8 x (3 minutes at solid load on elliptical,

2-3 minutes at very light load but higher cadence)

•   5-minute easy cool-down

The biggest positive for the elliptical trainer is that there is no

impact on the body, so it’s a great option for people with lower leg/

soft tissue/feet issues. The impact, of course, is still a necessity to

strengthen and temper the legs for racing on the road. But for age

groupers that are getting up into their 40s, and beyond, and like

myself are finding more injuries creeping in from wear and tear, and

developing imbalances and weaknesses forcing reduced run time,

adding an elliptical session into the mix may save your legs that

little bit more. But the biggest benefit I have found for runners is

that it is a great tool for increasing run cadence.