3 Best Elliptical Workouts for Marathon Training

Key Takeaways

• Elliptical workouts are a low-impact alternative to running—with a lower risk of injury.
• Using an elliptical can improve stamina and endurance. 
• Ellipticals have adjustable resistance and incline so you can challenge yourself.
• Our SOLE E35 Elliptical has a 25 lbs flywheel for a smooth, quiet, and stable workout.

Elliptical Workouts for Marathon Training

The elliptical mimics the motion of running but without the harsh impact on your joints—a good choice for marathon runners who need to minimize the risk of injury.

Training for a marathon requires more than just logging miles on the road. To truly excel, you need to build stamina, endurance, and strength. The elliptical can help you achieve these goals in a few ways:

• Endurance Building: Use the elliptical for long, steady sessions to improve your cardiovascular endurance without overstraining your body.
  
• Strength Training: The resistance settings on an elliptical allow you to target specific muscle groups.
  
• Interval Training: You can incorporate high-intensity intervals to mimic the demands of race day, improving your speed and agility.

Ellipticals and Low Impact Benefits

Unlike running, where each step can jar your joints, the elliptical gives you a smooth, continuous motion—especially beneficial for runners recovering from injuries or those prone to joint issues. 

Plus, you can maintain a high level of cardiovascular fitness—adjusting the resistance and incline to simulate hill running or increase the intensity of your workout.

Workout 1: Hill Simulation

Simulating hill workouts on the elliptical is a fantastic way to build strength. Just adjust the incline settings on your elliptical to mimic the resistance and effort required to tackle a real incline.  

You will be targeting key muscle groups like your glutes, quads, and calves—all of which you need for a marathon. 

Elliptical workouts are a great low-impact option to help you prevent burnout and injury.

Workout 2: Endurance Workout

Keep an even pace on the elliptical for 45 to 60 minutes at a moderate level of difficulty to simulate the steady effort needed for long-distance running. To build endurance, focus on keeping a steady heart rate in the zone where you can talk without breathing hard.

Change the incline every so often to mimic rolling terrain and engage different muscle groups.

Workout 3: Interval Training

Switch it up by doing 2 minutes of high-resistance and speed training, followed by 1 minute of low-resistance recovery. Repeat this for 20 to 30 minutes. This will boost your speed, stamina, and cardiovascular efficiency—key for marathon performance.

Pro tip: Use the handlebars to build upper body endurance.

Integrating Elliptical Workouts

Weekly Training Schedule

• Monday: Rest or light activity, such as yoga or stretching.
• Tuesday: Interval training on the elliptical for speed and resistance.
• Wednesday: Long run at a comfortable pace to build endurance.
• Thursday: Hill simulation on the elliptical to strengthen key muscle groups.
• Friday: Rest or cross-training, such as swimming or cycling.
• Saturday: Tempo run to improve speed and race-day pacing.
• Sunday: Recovery session on the elliptical, focusing on low resistance and easy pace.

Combining with Running

Use the elliptical on days when you want to reduce impact or recover from a particularly intense run. 

Elliptical sessions can also serve as a substitute for shorter, easy runs or as a warm-up before a more intense running workout. Listen to your body and adjust the intensity and duration based on how you feel.

Strength and Flexibility Importance

Incorporate strength exercises, such as lunges and squats, into your routine. Stretching after each session can also help maintain flexibility so your muscles remain supple and less prone to injury.

Build an Effective Workout Routine With SOLE Ellipticals

The SOLE E95 Elliptical has a 30 lbs flywheel and adjustable incline for a stable and challenging workout.

• Adjustable Stride with E95S: Our SOLE E95S has an adjustable stride length for maximum comfort and efficiency, reducing joint impact while improving endurance.
  
• Smooth Motion with E35: Our SOLE E35 has a 25 lbs flywheel for a smooth, low-impact workout that strengthens muscles without stressing the joints.
  
• Engaging Training with SOLE+ App: The SOLE+ app provides guided workouts, real-time performance tracking, and goal-setting features to keep you motivated.
  

Ready to take your workouts to a whole new level? Find the right elliptical machine and start training for a marathon asap!

Frequently Asked Questions 

How often should I use the elliptical for marathon training?

Use the elliptical 1-3 times a week, depending on your overall training plan.  

Can elliptical workouts replace running completely?

While ellipticals are great for cardiovascular health and also help to build muscle, they’re not the same as running—and cannot fully replace running. 

How do I adjust resistance and incline?

Start with a moderate resistance to warm up, then gradually increase to engage differente muscles, burn more calories, and build strength and endurance. 

What are some good elliptical machines for marathon runners?

Our SOLE E95 and E35 ellipticals are great choices for marathon runners—with adjustable incline and resistance, heavy flywheel, and comfortable handlebars.