Many runners choose to exercise at home, and treadmills and ellipticals are two of the most common pieces of indoor running equipment. Here’s a detailed comparison of their benefits and differences.

Benefits of Treadmills

The best reason to use a treadmill is its ability to simulate natural outdoor running movements while protecting you from the elements. Treadmills can accurately mimic outdoor running conditions with adjustable speed, incline, and distance settings. Additionally, treadmills provide precise measurements of running time and distance, more accurate than smartphone apps, allowing runners to follow their training plans more closely.

Running on a treadmill reduces the impact on your joints compared to running on hard surfaces. This is beneficial for maintaining bone density, especially for older runners. Research from the University of Missouri suggests that running can be more effective than resistance training for strengthening bones. Indoor treadmill running allows you to burn a significant number of calories while minimizing stress on your knees.

If your goal is to burn calories, the treadmill is the best option. Studies show that a 150-pound person burns approximately 668.2 calories per hour running on a treadmill. In comparison, the same person would burn about 340.9 calories per hour on an elliptical.

For those who are accustomed to running, training on a treadmill 3-4 days a week can improve strength, endurance, and weight loss. If you’re training for a race, 2-3 days of treadmill workouts per week can push you beyond what an elliptical can achieve.

Benefits of Ellipticals

Many runners find ellipticals easier to use, but they offer significant benefits. Ellipticals provide low-impact workouts because your feet remain in contact with the pedals, reducing knee and joint pressure. This helps avoid the wear and tear on joints that often leads to injuries—research shows that 80% of running injuries are due to overuse.

Another advantage of ellipticals is the full-body workout they provide. The push-pull handlebars engage your upper body, while maintaining balance between your upper and lower body strengthens your core. Changing the incline and resistance settings can make your workout more efficient. Reverse pedaling targets the hamstrings, and increasing the incline focuses on the glutes, all essential areas for runners.

Ellipticals burn about half the calories that treadmills do. Some studies suggest that you can burn the same number of calories on both machines, but elliptical workouts may feel easier due to perceived lower exertion. However, focusing excessively on calorie burn can be unhealthy, and most machines do not accurately estimate calorie expenditure.

Using Both Machines Effectively

The primary limitation of ellipticals is their fixed movement pattern, which doesn’t mimic natural running. Athletes training for races should spend more time on treadmills or running outdoors to enhance their running skills, as ellipticals cannot replicate this.

Although ellipticals can’t replace outdoor running or treadmill workouts, they are excellent for cross-training, especially for injured or fatigued runners. Ellipticals offer low-impact workouts that can diversify your exercise routine, aiding in recovery and balance.

For runners needing a rest day, ellipticals provide active recovery and low-impact cardio benefits. This makes ellipticals a great tool for preventing injuries and adjusting fitness routines.