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. 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. She also notes that the elliptical can feel mentally monotonous. 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. 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.
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.
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