Elliptical Machines Ask a little stair climber what it wants to be someday, and the answer might be "an elliptical machine!" These machines combine stair climbing, cycling and running. It's fun and interesting because it involves the circular motion of running. Like the other cross-training activities in this section, it involves no impact. You work at the heart rates and intensity levels of your running program-without the pounding. The types and durations of workouts are the same as for water running, cycling and spinning. For the most part, you can duplicate your land program.
Stair climbing Using a stair climbing machine can also help your running. In a recent study, subjects who exercised 30-45 minutes, 4 days per week for 9 weeks at 70-90% of heart rate max on a stair climbing machine improved their performance in a 1.5-mile time trial by an average of one minute!
For specific workouts, most stair climbing machines have computerized training programs and/or training levels which will allow you to perform a variety of workouts. You should experiment with several of these workouts to find those which match your specific training needs (i.e., endurance, stamina, stride, and peak fitness).