Ask the Exercise Scientist

[Researcher]

What is the best way to improve my endurance using a treadmill and elptical machine? My goal is to run two miles as fast as possible, however due to shin splints I can't run every day. Is there a way to use the eliptical to improve my running? Thanks.

[MuscleScience]

What is the best way to improve my endurance using a treadmill and elptical machine? My goal is to run two miles as fast as possible, however due to shin splints I can't run every day. Is there a way to use the eliptical to improve my running? Thanks.

Well certainly not being able to train because of shin splints is a problem. You could try making your rest days that you have planned in as another day to train on the elliptical machine. This will keep some of the impact off your shins and help you get some extra cardio work in. The principle for training for specificity really means that for optimal performance if your a runner you run. However if your hurt then you cant train, so elliptical is better than nothing.

What is your timeline as far as when you have to run your two miles???

[Researcher]

Well certainly not being able to train because of shin splints is a problem. You could try making your rest days that you have planned in as another day to train on the elliptical machine. This will keep some of the impact off your shins and help you get some extra cardio work in. The principle for training for specificity really means that for optimal performance if your a runner you run. However if your hurt then you cant train, so elliptical is better than nothing.

What is your timeline as far as when you have to run your two miles???

Thanks for responding. I'm not doing it for a competition or anything so no real timeline. So when I do my runs on the treadmill is there any particular program you reccomend?

[MuscleScience]

Thanks for responding. I'm not doing it for a competition or anything so no real timeline. So when I do my runs on the treadmill is there any particular program you reccomend?

If two miles is your target distance then what I would recommend is that you do basically two things. One is you need to train for overload effect. Which means if your wanting to run 2 miles fast you need to run 3 or 4 fast as well.

The second thing is are one mile intervals. Run one mile flat out or at a higher than normal intensity. Then do a five minute cool down and run another mile. start out doing this once or twice. You should be able to do this twice in a week without problems. Eventually you will need to do 3 or 4 cycles of this.

Training split example, You modify based on how you recover between each workout. Regardless dont go under 3 miles on distance. And for the 2 mile there should be no need to go over 5 miles.

Monday: 3 miles
Tuesday: Elliptical
Wednesday: Intervals
Thursday:elliptical
Friday: 4 miles
Saturday: Rest
Sunday: Intervals or Elliptical based on recovery.