Treadmill or elliptical?

http://www.yourrunning.com/forum-treadmill_or_elliptical#comment-5

Q: Simon, I'm in the market for one piece of cardio equipment for my home -- either a treadmill or an elliptical. (This will be added alongside the bike trainer.) I'd prefer a treadmill as the winter exercise machine of choice, but I do have a history of shin splints, so I wonder if an elliptical is the way to go. But then I heard something about extended use of ellipticals and hip problems.

What should I do? Could a treadmill with a good cushioning deck be a good choice? Can I find one that could work without breaking the bank?

Simon says:
Hi Steve,
You want to train indoors during the winter? You want to miss out on snow, ice, freezing hail, wearing three (or four) layers? What's the matter with you?

Seriously, if you have a history of shin splints then I really recommend having a break during the winter and getting a gait assessment and physical therapy. Now is the time to commit to doing all those remedial strengthening exercises and drills that will stop shin splints re-occurring.

Having said that... an elliptical trainer will be "better" for your legs than a treadmill. Ellipticals reduce impact to about the same as walking. But (there is always a but), the "running" motion on an elliptical is seriously different from "real" running, especially in the foot/ankle motion, and chossing the right machine can be really difficult, as they vary in the shape of the ellipse and, consequently, different makes feel very different. You will need to try a bunch of 'em and figure out what feels most comfortable for your style and stride length.

So I'd say an elliptical is a good choice -- as a "remedial" training device. (You could also cross-train on a ski machine like the Nordic Track, if you want to give your legs a rest.) I haven't picked up anything about long-term use and hip problems; many people with hip problems are encouraged to use ellipticals. But if you ONLY use an elliptical, then of course there will be side-effects!

For more more serious "substitute-running" training, and if reducing the shock on your legs isn't such an important factor, then you can't beat a treadmill. Yes, there are still substantial differences between running on a treadmill and running outdoors -- an important one being that the surface is smooth and cushioned and so demands zero input in terms of keeping your balance and adjusting to slippery surfaces, loose rocks and the occasional slow-moving prairie dog -- but it's the nearest you'll get.

You can hit different muscle groups and approximate "real" running more accurately by first, getting a treadmill that goes fast enough, and secondly, getting one that can change elevation/grade dramatically and quickly. YOu want a machine that will let you mix it up as much as possible; not just get into a groove and "sit" there for minute after monotonous minute at the same pace, stride length and cadence.

You'll get a blank look in most stores if you ask about speed: the average treadmill has a top speed of 10mph, which sounds pretty fast -- 6 minutes per mile, right? -- but actually it isn't, when you are running indoors and want to throw in a sprint or a surge. You need one that comfortably goes to 12mph. You need one that inclines 12 degrees. And ideally, if you've got the budget, get one that declines (goes downhill) as well.

The runners' magazine regularly have special issues on treadmills and pick "best buys"; for you as a runner, the average "fitness" treadmill will not do at all. If you're worried about budget, buy used. The good machines are built like Russian tanks and take lots of abuse.