Running is great – but not worth a heat stroke

My running game has been strong ever since I officially became ‘one who runs.’ As a physical therapist, I encourage my patients to stay active—but more importantly, to find the type of exercise that works for their body, lifestyle, and goals.

For me, running outdoors on sidewalks and trails feels good. It gets me outside, lets me take in the sights, and connects me with the local community through 5Ks and fun runs. There’s nothing quite like the rush of crossing a finish line with cheering all around you.

But as much as I love running, I also know when to hit pause—especially in the extreme summer heat. When temperatures soar close to 100°F with high humidity, outdoor training becomes counterproductive—and even dangerous.

Is it okay to use the elliptical instead of running?

Yes—and here’s why.

I’ve brought my training indoors lately, and the elliptical trainer has been my go-to cardio tool. Some runners worry they’ll lose their edge by switching to an elliptical. In my experience, that’s not the case.

While it’s true that the elliptical doesn’t mimic the full propulsion of running, it still provides an excellent, heart-rate-targeted cardiovascular workout. On an elliptical or a treadmill, I can dial in the intensity and duration of my sessions for consistent, measurable results.

Here’s the key difference: with running, you propel your body weight forward, building more strength through impact and resistance. Exercise machines give you the simulation of running without the impact.

Benefits of elliptical training—especially in summer

• Low Impact: Great for people with joint pain or those recovering from injury.
• Cardio-Friendly: You can maintain heart health and endurance without overexertion.
• Safe in Extreme Weather: No need to skip your workout because of high heat or poor air quality.
• Injury Prevention: Ellipticals and similar exercise machines are generally safe, plus there’s no traffic, but still be careful, mounting and dismounting.

For some people—especially those with knee issues—elliptical training might be the best form of primary exercise year-round. It offers many of the same benefits as running, without the impact.

One last lap

I’ll always enjoy “organic” outdoor running and the occasional thrill of race day. But I’m grateful for the elliptical—an indoor cardio alternative that helps me stay consistent no matter the forecast.

So, whether you’re training for your next 5K or just trying to stay active, remember: the best exercise is the one you’ll stick with—and that keeps you safe and injury-free.