Elliptical or Rower: A Trainer Compares Cross-Training Machines

For runners, the elliptical and rower both provide low-impact aerobic conditioning without repeating every running step. The elliptical follows a movement pattern closer to running while placing roughly 70% to 80% of body weight on the feet, compared with running’s 1.5 to 3 times body weight per stride. Resistance and incline can be adjusted, and a 2021 study found it could replace running during reduced-load rehabilitation periods.

Its limitations are that the motion remains repetitive and offers less work for side-to-side stability, trunk rotation, and the muscles along the back of the body. The rower uses the legs, core, back, and arms together, while demanding posture and controlled breathing. That broader muscle involvement can balance running’s repeated motion, but rowing is less specific to running and poor form may shift stress into the lower back. People with back concerns should be cautious, while those managing foot, ankle, or shin problems may find the elliptical gentler.

Bomgren favors the rower as the stronger companion to running and suggests one or two sessions each week, either away from running or after an easy outing. Her sample session includes 3 minutes of easy rowing, 12 to 15 minutes alternating 2 minutes at a moderate effort with 1 minute harder for 4 to 5 rounds, then 3 minutes easy. Longer, smooth strokes and a flat back are part of the technique focus.