Is 2 Miles on An Elliptical Equal To Running: Expert Guide

Cardio exercise holds a pivotal role in maintaining overall fitness and well-being. Whether you’re aiming to shed a few pounds, boost your endurance, or simply invigorate your cardiovascular health, getting your heart pumping is essential. In the realm of cardio workouts, two popular options often dominate the scene: elliptical training and running. But the burning question remains: Is 2 miles on an elliptical truly equal to running? Let’s delve into the intricacies of these exercises, comparing their benefits, challenges, and overall effectiveness to uncover the truth behind this fitness conundrum.

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Is 2 Miles on An Elliptical Equal To Running?

It’s important to note that covering 2 miles on an elliptical is not equal to running the same distance. However, you can use the elliptical for a longer duration than your run to balance out the difference in exertion levels. So, if you run for 30 minutes, you can get a similar workout by using the elliptical for 45 minutes to an hour.

The elliptical is a low-impact exercise, which makes it feel less challenging than running at a similar intensity. However, you can increase the number of calories you burn on the elliptical by increasing your speed and distance or using your upper body muscles. For instance, a person weighing 185 pounds can burn approximately 7 calories per minute on the elliptical, which is slightly more than the number of calories burned while jogging at a 12-minute-per-mile pace.

On the other hand, running a mile at that rate will burn about 6 calories per minute. Additionally, you can count 10 minutes of cross-training on the elliptical as 1 mile of running. For example, if you spend 60 minutes on the elliptical, it would be equivalent to running 6 miles.

Convert Your Elliptical Miles To Running Miles

You can convert time between elliptical and running 1:1 if intensity and cadence are maintained. For example, if you normally run a mile in eight minutes, you can use nine minutes per mile as the “pace” for the elliptical. Then, multiply nine by the number of miles you want to run, which gives you the total time you’ll spend on the elliptical.

To calculate the distance in miles you’ve covered on your elliptical machine, you can divide the number of inches in a mile (63,360) by the stride length of your elliptical. For instance, if your elliptical has a stride length of 20 inches, you would travel a mile in 3,168 total strides.

The Good Pace on The Elliptical

When using an elliptical machine, maintaining a pace of 85-90 rotations per minute (RPM) is ideal. This is similar to the cadence of a normal running pace. For beginners, it is recommended to start with 140-180 strides per minute, with an increase rate of 3-5 on a scale of 1-10. Some experts suggest that easy elliptical workouts should be performed at 65-75% of maximum heart rate.

You can experiment with different levels of resistance such as low (40-50% of your maximum effort), moderate (60-70%), and high (80-90%).

You may want to try out these levels of light, moderate, and vigorous intensity for your workout routine:

Light intensity: Walking at a pace of 3.75 mph or taking 127 steps per minute is equivalent to 4.6 METs.
Moderate intensity: Walking at a pace of 4.0 mph or taking 132 steps per minute is equivalent to 4.9 METs.
Vigorous intensity: Walking at a pace of 4.3 mph or taking 137 steps per minute is equivalent to 5.7 METs.

How To Start Matrix Elliptical: Start Your Workout with Matrix

Is Elliptical Good Instead of Running?

Both running and using an elliptical machine are great options for improving your cardiovascular health. The primary distinction is that running targets the lower body more, while an elliptical machine offers a more comprehensive workout. The best choice for you will depend on your fitness objectives, athletic ability, and overall health. Here are some advantages of using an elliptical machine:

Elliptical machines are a low-impact alternative to running which are gentler on the joints, bones, and connective tissues. Despite being low-impact, they can still burn the same amount of calories as running. This means that you may be able to work out for longer periods on an elliptical machine while still achieving similar calorie burn as running outdoors.

In addition, elliptical machines can be more comfortable for people with chronic joint pain or arthritis than running or even walking. This is because they put fewer strains on your joints and may help prevent future problems.

The benefits of running are, it builds muscular strength, increases bone density, reduces stress, boosts confidence, and may help with weight loss.

Calorie Burn: Elliptical vs. Running

Running burns slightly more calories than using an elliptical, but the difference is only about 100 calories per hour according to sources.

Elliptical: A person weighing 155 pounds would burn approximately 335 calories in 30 minutes using an elliptical, according to Harvard Medical School. During the same amount of time, a person burns approximately 2.16 calories for every pound of body weight while using an elliptical.
Running: According to Runner’s World, an average-sized runner burns 100 calories for every mile they run. On the other hand, Harvard Health suggests that a person who weighs 155 pounds burns around 372 calories after a 30-minute session of running on a treadmill at a pace of 10 minutes per mile.

If you want to burn more calories than a 30-minute elliptical workout, Harvard Health Publishing recommends running at a pace of 10 minutes per mile or faster.

Conclusion

In conclusion, the comparison between the equal of 2 miles on an elliptical and running unveils a nuanced perspective on cardio workouts. While both activities offer unique benefits and challenges, they ultimately contribute to improved cardiovascular health and overall fitness.

The elliptical provides low-impact motion suitable for individuals with joint issues while running offers a high-intensity, calorie-burning workout. Incorporating a combination of both into your fitness routine can provide a well-rounded approach to achieving your health goals.

So whether you’re gliding on the elliptical or pounding the pavement, remember that every step forward is a stride toward a healthier, stronger you. Keep moving, keep challenging yourself, and enjoy the journey to a fitter, happier lifestyle.

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FAQs About Distance of Elliptical vs. Running

Is running better than using an elliptical machine for weight loss?

Both running and using an elliptical machine can aid in weight loss when combined with a balanced diet and consistent exercise routine. The choice depends on individual preferences and considerations for injury risk and accessibility.

Can I get the same cardiovascular benefits from using an elliptical as I would from running?

Elliptical exercise can provide similar cardiovascular benefits to running when done at sufficient intensity and duration. However, individual fitness levels and preferences should be taken into account when choosing between the two.

Is it necessary to vary my workout routine between running and elliptical exercise?

Varying your workout routine by incorporating different forms of cardio, including running and elliptical exercise, can prevent boredom, reduce the risk of overuse injuries, and target different muscle groups for overall fitness.

How long should I use an elliptical machine to see results?

The duration required to see results from using an elliptical machine varies depending on factors such as intensity, frequency, and individual fitness goals. Consistency and progression in your workout routine are key to achieving desired results.

Can I substitute running with elliptical exercise entirely?

While elliptical exercise can be a suitable alternative to running for individuals with joint issues or those looking for a low-impact cardio option, it’s beneficial to incorporate a variety of exercises into your routine for overall fitness and injury prevention.