Elliptical vs. Rower: Which Is the Better Cross-Training Machine for Runners?
On the days when your training plan calls for a cross-training session, you may consider two classic cross-training machines: the rower and the elliptical.
Both machines are great for low-impact aerobic conditioning—a necessary break for your body from the repetitive motion of running while still building cardio endurance—but they deliver it in completely different ways.
So, which option should actually earn a spot in your cross-training routine? We break down the pros and cons of each to help you decide.
Pros of the Elliptical
This machine is low-impact, easy on the joints, and the motion is closest to running without the ground reaction forces, explains Lindsey Bomgren, CPT, founder of Nourish, Move, Love. When you’re running, your body absorbs 1.5 to 3 times your bodyweight during each step. The elliptical, on the other hand, places about 70 to 80 percent of your bodyweight on your feet.
On the elliptical, you can vary resistance and incline, get a steady aerobic session, and it’s a good option for maintaining fitness when you are dealing with injuries like shin splints or plantar fasciitis, Bomgren adds.
Indeed, a small 2021 study in the International Journal of Sport Nutrition and Exercise Metabolism found that the elliptical is a good substitute for running “during periods when a reduced running load is required, such as during rehabilitation from running-induced injury” when it comes to factors like VO2 max, heart rate, and energy expenditure. Even pro runners like Parker Valby love to use the machines similar to the elliptical.
Drawbacks of the Elliptical
“The elliptical is still a fairly repetitive, machine-guided motion, so it doesn’t do much for lateral stability, core rotation, or posterior chain strength,” Bomgren says. She also notes that the elliptical can feel mentally monotonous.
Pros of the Rower
The rowing machine is a full-body workout, according to Bomgren. It targets your legs, core, back, and arms in one continuous motion, and it demands good posture and breathing control. “For runners, the posterior chain [muscles on the back of your body] and core engagement are big wins, and the low-impact nature makes it joint-friendly,” she says.
This matters because running is repetitive, Bomgren says—it requires the same motion, the same muscles, and the same impact over and over, which is a recipe for injury. Rowing engages different muscle groups and involves an entirely different range of motion.
Drawbacks of the Rower
The rowing motion is not very running-specific, Bomgren says. Because you’re seated, it doesn’t load your lower body in the same way running does. It also requires proper technique—if your form breaks down, your lower back may compensate, increasing the risk of strain.
Anyone with lower back issues should be cautious on the rower until they have the technique dialed in. For those dealing with foot, ankle, or shin issues, the elliptical may be a gentler option. Work with your care team to decide on a cross-training plan that’s right for you if you do have any existing injuries.
Which Cross-Training Machine Should You Choose?
Bomgren recommends the rowing machine as the better cross-training option. “The full-body conditioning, core and back strength, and posterior chain work make it a better complement to running than the elliptical, which is basically a lower-impact version of more of the same,” she says.
Aim for one or two rower sessions per week, either on a nonrunning day or as an add-on after an easy run, Bomgren suggests. She recommends the following interval workout:
●Warmup (3 minutes): Row at a conversational pace. Use this time to dial in your form: Drive through the legs, keep the back flat, and let the arms finish the stroke. Your strokes should be long and smooth rather than short and fast.
●Intervals (12 to 15 minutes): Row 2 minutes at a moderate pace, then 1 minute at a push pace. Repeat for 4 to 5 rounds.
●Cooldown (3 minutes): Row at a conversational pace to bring your heart rate down. You can follow this up with a few minutes of stretching for your hips, hamstrings, and upper back.
Danielle Zickl is a freelance writer who has 10 years of experience covering fitness, health, and nutrition. She's a graduate of Ithaca College. You can find her work here on Women's Health, and in many other publications including PS, SELF, Well+Good, Runner’s World, Outside RUN, Peloton, Men’s Fitness, and more.
