How much elliptical training

[Samantha]

I've been a runner for quite sometime. I'm not very fast, but I've done a number of races at various
distances. For the first time in a while, I'm taking a break from running and am primarily doing the
elliptical trainer and weights, with the occasional spinning and pilates class. Any suggestions on
the how much, how many rpms, etc. to maintain close to my running fitness level? I want to resume
running again come December or January with the goal of doing the Chicago Marathon in October (I've
done marathons before, but slowly). I know I'll have to get back in running shape regardless, but
I'd like to get the maximum out of the elliptical in the meantime so that re-starting running is
relatively easy. Also, any suggestions for increasing my oxygen intake, if that's what you call it,
through cross training. I'd like to go faster when I run, so I would like to be able to go for
extended periods of time at an increased heartbeat when cross training. Thanks!

[Donovan Rebbech]

In article <5939e927.0309231747.2a6163c3@posting.google.com>, Samantha wrote:
> I've been a runner for quite sometime. I'm not very fast, but I've done a number of races at
> various distances. For the first time in a while, I'm taking a break from running and am primarily
> doing the elliptical trainer and weights, with the occasional spinning and pilates class. Any
> suggestions on the how much, how many rpms, etc. to maintain close to my running fitness level?

A good rule of thumb would be to spend about the same amount of time doing your new cardio (spinning
and elliptical) as you would do running.

I'd recommend using the "cross training" machine which has the handles.

I don't have specific recommendations on tempo, except as a general rule, a high tempo with less
resistance is probably a good idea. I use 70-90 RPM. Basically do whatever keeps your heart rate up.

Another suggestion: you can do interval training on the elliptical just as you can with running. For
example, instead of doing 800m-1200m repeats on a track, you could do 3-5 minute repeats on the
elliptical.

> I want to resume running again come December or January with the goal of doing the Chicago
> Marathon in October (I've done marathons before, but slowly). I know I'll have to get back in
> running shape regardless, but I'd like to get the maximum out of the elliptical in the meantime so
> that re-starting running is relatively easy. Also, any suggestions for increasing my oxygen
> intake, if that's what you call it, through cross training.

Intervals.

Cheers,
--
Donovan Rebbechi http://pegasus.rutgers.edu/~elflord/

[Matilda Zuckerm]

Careful...

My friend got a bad case of plantar fascillitas (sp) by doing too much too fast on an
elliptical machine.

They seem so harmless that she did too much too soon.

Then she couldn't run for months. Nasty stuff.

[No Bees]

On Wed, 24 Sep 2003 02:39:13 +0000 (UTC), Donovan Rebbechi <abuse@aol.com> wrote:

>
>I'd recommend using the "cross training" machine which has the handles.
>

Eliptical trainers all have handles.