Cross-Trainer Workouts for Runners: How to Use the Elliptical

Yes, the cross-trainer (often called the elliptical) is one of the most useful gym machines for runners, because it copies the running motion while your feet stay on the pedals, so there is no landing impact. The simplest way to use it is to match effort rather than speed: easy runs become easy, chatty sessions, and hard runs become intervals where the resistance does the work.

Below, you will find when it helps, how to match it to your running, the settings explained, good form and three sessions to try this week.

Is the cross-trainer actually good for runners?

For most runners, yes. The movement is close to a running stride: your hips, knees and ankles move through a similar pattern, and your quads, glutes, hamstrings and calves all do the work. The moving handles bring your arms in too, a bit like a running arm swing. Because your feet never leave the pedals, there is no moment of landing. Lab studies have generally found the forces through your feet on an elliptical are much lower than in running, closer to walking.

That is also its limit. Running is a series of small jumps, and your bones, tendons and calves get used to that landing and push-off over time. The cross-trainer does not train that springy part of running, so it keeps your heart and lungs fit better than it keeps your legs ready for impact. Think of it as a very good supporting act. If you want to compare it with the other options, our complete guide to cross-training for runners ranks the bike, pool running, the elliptical, swimming and rowing side by side.

When should a runner use the cross-trainer?

There are four common reasons to hop on one.

• A niggle or injury. If running hurts but the cross-trainer does not, it can help you keep your fitness while things settle. Get the problem checked by a GP or physio first, and stop if the cross-trainer causes pain too.
• More training without more impact. If you are building towards a longer race and your legs are not ready for another run, an extra easy cross-trainer session adds aerobic work without the extra pounding.
• Winter. Dark evenings, ice and storms can make some runs unsafe. Swapping one evening run for a gym session keeps your week on track.
• Recovery days. A gentle 20 to 30 minutes the day after a long run or race can loosen your legs without adding much stress.

How do you match cross-trainer effort to running?

Use how it feels, not the numbers on the screen. The speed and distance on a cross-trainer do not translate to running pace, and the calorie count is only an estimate from the machine. Instead, use the RPE scale (rate of perceived exertion, a 1 to 10 score of how hard it feels) and the talk test. An easy run sits around 3 to 4, where you can talk in full sentences, and the same goes for an easy cross-trainer session. Our beginner guide to the RPE scale explains every level.

Heart rate can help, but treat it with care. Small lab studies have found that at the same feeling of effort, the energy you use on an elliptical and a treadmill is similar, but results on heart rate are mixed: one found it ran noticeably higher on the elliptical, and another found little difference but said the legs felt harder. So go by breathing and feel first.

For time, a common rule of thumb is to add 5 to 10 minutes when replacing an easy run. A 30-minute easy run becomes roughly 35 to 40 minutes on the cross-trainer. For harder sessions, keep the same structure and go by effort.

What do the cross-trainer settings mean?

Every gym has a slightly different machine, but most share these settings.

What does good cross-trainer form look like?

Good form makes the cross-trainer feel more like running and less like a machine doing the work for you.

• Stand tall. Hips over your feet, chest up, eyes forward. Avoid hunching over the screen.
• Hold the handles lightly. Leaning on them takes weight off your legs and makes a session feel easier than it is.
• Keep your feet centred on the pedals. Pushing them too far forward can put extra pressure on your toes.
• Drive smoothly. Aim for a steady, even rhythm. If you feel yourself bouncing, add a little resistance.
• Watch for numb toes. It is a common complaint. Loosen your laces a little, wiggle your toes now and then and shift your weight slightly. If numbness keeps happening, mention it to your GP.

What are the best cross-trainer workouts for runners?

These three sessions line up with the main types of run in a beginner plan. Every session starts with 5 to 10 minutes of easy pedalling and ends with 5 minutes easy. Resistance levels vary between machines, so treat the numbers as a guide and adjust until the effort feels right.

If you are new to the machine, start with session 1 for a week or two before adding the harder ones. For session 3, make the hard minutes hard with resistance, not frantic leg speed. It feels more like running uphill.

How does the cross-trainer fit into a running week?

It depends on why you are using it. Here are three simple patterns.

• Adding training: keep your normal runs and add one easy cross-trainer session (session 1) on a day you would otherwise rest or walk.
• Winter swap: replace one weekday evening run with the session that matches it, so an easy run becomes session 1 and an interval run becomes session 3. Keep your weekend run outside in daylight.
• Through a niggle: once a GP or physio says it is fine to train, replace some or all runs with the matching cross-trainer sessions, then add running back gradually as you recover.

Try not to stack a hard cross-trainer session the day before a hard run or a heavy leg day in the gym. Treat it as part of the same training load, because your heart and legs do not know which machine they are on. If you prefer a bike for some of these swaps, our guide to cycling for runners covers turbo trainers and spin bikes in the same way.

What mistakes do runners make on the cross-trainer?

• Going medium-hard every time. Because there is no impact, it is tempting to push every session. Keep most of them easy, just as you would your runs.
• Very low resistance, very high speed. Spinning with almost no resistance feels busy but does little. Add resistance until each stride feels like you are pushing something.
• Trusting the screen. Distance, speed and calories are machine estimates. Effort and time are what count.
• Jumping straight back to full running. After weeks on the cross-trainer, your heart and lungs may be ready before your legs are. Build your running back up gradually.

How can Edge help you use cross-training well?

Edge is a free fitness app built around hybrid training, which means running, strength, HIIT and mobility sit in one plan instead of fighting each other. With Edge Pro (from £19.99 a month, with a 7-day free trial that needs a card), you get a fully personalised plan ready within 24 hours and a real coach you can message anytime. That is handy when a niggle flares up and you want to know how to swap a run for a cross-trainer session.

Edge syncs with Strava, Garmin, Apple Health and Coros, and you can add sessions manually too. When Edge Rewards launches in November 2026, any logged workout will earn points, so a cross-trainer session on a wet Tuesday counts just like a run. 20,000+ members already train with Edge.

This article is general guidance, not medical advice. If you are new to exercise, returning from injury, or managing a health condition, speak to your GP before starting, and see a physio for any niggle that does not settle.