Two Must-Try Elliptical Workouts for Runners

These two elliptical workouts for runners are the perfect addition to your training plan. These 30 minute and 45 minute elliptical trainer workouts are a great way to practice interval training and strengthen your full body. Try these workouts on your next cross training day, whether you’re a beginner or advanced runner! #ellipticalworkout #ellipticaltrainer #ellipticalforrunners #crosstraining

Many runners find themselves dreading cross training days. For some reason, heading out the door to log some mileage or complete a running workout feels much easier than heading to the gym for a cross training session. But cross training doesn’t always have to feel like a chore.

One of the most beneficial types of cross training for runners is an elliptical workout.

As a machine that mimics the action of running without actually creating impact, the elliptical really stands out when it comes to running alternatives.

Not only does it help maintain running fitness by working your core running muscles, but it also helps strengthen various other muscles as well as your cardiovascular system.

These two elliptical workouts for runners are the perfect addition to your training plan. These 30 minute and 45 minute elliptical trainer workouts are a great way to practice interval training and strengthen your full body. Try these workouts on your next cross training day, whether you’re a beginner or advanced runner! #ellipticalworkout #ellipticaltrainer #ellipticalforrunners #crosstraining

Related: A Guide to Cross Training for Runners

Incorporating regular elliptical workouts into your training plan will help your entire body stay strong, while avoiding injury from overuse.

But while the elliptical seems like a solid form of cross training, a lot of runners find themselves bored with the monotony of a machine workout. So many of us fall into the same trap: we hop on the elliptical with the goal of completing X amount of minutes, hit start, and then zone out.

Which sounds dreadful.

However, elliptical workouts don’t have to feel boring.

The elliptical is a great place to complete interval training to keep your mind occupied and gain maximum strength with every cross training workout.

It’s also an excellent way to maintain running fitness during the off season, or at times when you are unable to run. Whether you’re injured, pregnant, coming back from a break or simply stuck inside due to the weather, fitting in an elliptical workout is a great way for runners to stay in shape.

These two elliptical workouts for runners are the perfect addition to your training plan. These 30 minute and 45 minute elliptical trainer workouts are a great way to practice interval training and strengthen your full body. Try these workouts on your next cross training day, whether you’re a beginner or advanced runner! #ellipticalworkout #ellipticaltrainer #ellipticalforrunners #crosstraining

These two elliptical workouts are perfect for runners. Each workout challenges your body with various levels of resistance, alternating between low and high throughout the workout.

Changing resistance is a great way to practice interval training by forcing your body to adapt to various difficulties throughout the workout.

In addition, as an added bonus, continuously changing things up helps time fly by during these elliptical workouts.

If your elliptical trainer is programmed with different resistance levels, you can mimic this workout by thinking of level 1-4 as low resistance, 5-9 as moderate resistance, and 10-12 as intense resistance.

These two elliptical workouts for runners are the perfect addition to your training plan. These 30 minute and 45 minute elliptical trainer workouts are a great way to practice interval training and strengthen your full body. Try these workouts on your next cross training day, whether you’re a beginner or advanced runner! #ellipticalworkout #ellipticaltrainer #ellipticalforrunners #crosstraining

2 Beneficial Elliptical Workouts for Runners

30 Minute Elliptical Strength Interval Workout

  • 0:00-5:00 – Warm Up, Resistance 3
  • 5:00-7:30 – Resistance 5
  • 7:30-9:00 – Resistance 7
  • 9:00-10:30 – Resistance 4
  • 10:30-12:00 – Resistance 9
  • 12:30-14:00 – Resistance 5
  • 14:00-15:30 – Resistance 10
  • 15:30-17:00 – Resistance 3
  • 17:00-18:30 – Resistance 12
  • 18:30-20:00 – Resistance 7
  • 20:00-21:30 – Resistance 12
  • 21:30-23:00 – Resistance 4
  • 23:00-24:30 – Resistance 8
  • 24:30-26:00 – Resistance 5
  • 26:30-30:00 – Cool Down, Resistance 3
Elliptical Workouts

45 Minute Elliptical Running Interval Workout

  • 0:00-5:00 – Warm Up, Resistance 3
  • 5:00-7:30 – Resistance 9
  • 7:30-10:00 – Resistance 4
  • 10:00-12:30 – Resistance 8
  • 12:30-15:00 – Resistance 5
  • 15:00-17:30 – Resistance 10
  • 17:30-20:00 – Resistance 5
  • 20:00-22:30 – Resistance 9
  • 22:30-25:00 – Resistance 5
  • 25:00-27:30 – Resistance 8
  • 27:30-30:00 – Resistance 5
  • 30:00-32:30 – Resistance 9
  • 32:30-35:00 – Resistance 5
  • 35:00-37:30 – Resistance 8
  • 37:30-40:00 – Resistance 5
  • 40:00-45:00 – Cool Down, Resistance 3
These two elliptical workouts for runners are the perfect addition to your training plan. These 30 minute and 45 minute elliptical trainer workouts are a great way to practice interval training and strengthen your full body. Try these workouts on your next cross training day, whether you’re a beginner or advanced runner! #ellipticalworkout #ellipticaltrainer #ellipticalforrunners #crosstraining

These elliptical workouts are a great place to start when you are unsure how to spend your cross training day. Mixing things up not only keeps your training interesting, but helps your body avoid both injury and burnout.

Enjoy the simplicity of an elliptical trainer, and take full advantage of all the different interval settings.

Your running strength, fitness, and mental health will all be better for it.

More cross training workout ideas:

These two elliptical workouts for runners are the perfect addition to your training plan. These 30 minute and 45 minute elliptical trainer workouts are a great way to practice interval training and strengthen your full body. Try these workouts on your next cross training day, whether you’re a beginner or advanced runner! #ellipticalworkout #ellipticaltrainer #ellipticalforrunners #crosstraining
These two elliptical workouts for runners are the perfect addition to your training plan. These 30 minute and 45 minute elliptical trainer workouts are a great way to practice interval training and strengthen your full body. Try these workouts on your next cross training day, whether you’re a beginner or advanced runner! #ellipticalworkout #ellipticaltrainer #ellipticalforrunners #crosstraining
Elliptical Workouts
Elliptical Workouts

11 comments / Add your comment below

  1. I am a new elliptical user and have been hopping on a few times a week for the last couple of
    months. I printed out a bunch of different workouts to try and I always come back to your 45 minute workout. It’s my favorite and most effective I have found. Thank you for creating and sharing it!
    -Kari in NM

    1. Hi Kari – thanks so much for sharing!! I am so happy the workout has been enjoyable and effective for you 🙂 it took me a great deal of experimentation to find an elliptical workout that helped build my fitness without spending hours on the machine, but once I did I have never looked back! The 45 minute workout is definitely one of my favorites. Thanks again for reading and happy sweating!

  2. Because of my recent back issues, I have been incorporating more elliptical workouts into my training plan. My gym even has elliptical machine that have virtual hiking trails.

    1. I think the elliptical is a great way to supplement running! And wow, that’s awesome that your ellipticals have virtual trails! I’m jealous – the ones I use only have numbers to stare at, haha. How awesome!

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