Bad Weather Training Alternatives for Runners
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This post is just general Training Information — not individualized coaching instruction. This is for educational purposes only. Contact a qualified coach or medical professional for workouts tailored to you for your unique physical and mental preparation .
BAD WEATHER TRAINING ALTERNATIVES
A quick-reference guide for swapping outdoor runs when snow, lightning, poor air quality, or high wind make it unsafe to train outside.
This is an update to the general information previously provided, with the latest science on these alternatives. These are options — only for when you absolutely cannot train outside. The best training for running is running.
The exception: once your core workout is complete, these other types of training can help supplement it.
Blessings.
The Short Version
When you can't run outside, here's the order to reach for alternatives, best to worst:
● 1. Treadmill — the closest thing to real running there is.
● 2. Elliptical — a strong stand-in, add a little extra time.
● 3. Indoor bike — solid backup, but you need a lot more time than you'd run.
● 4. Swimming / deep water running — good for sore legs, weaker match for running fitness unless you're belt-running.
● 5. Rowing — last resort only. Keeps you moving, doesn't really replace a run.
1. Treadmill — Best Option, By Far
Set the incline to 1.0%. That's the standard fix for the fact that running on a flat treadmill costs a bit less energy than running outside, since there's no air to push through — 1.0% brings the effort back in line without adding extra pounding on the joints. This matters most at faster paces; at easy jogging speeds, the difference is small enough that a flat 0% works fine too. [1]
Run the same time and the same effort you'd planned outside. No math needed — treadmill running is the closest match to outdoor running there is, physiologically.
2. Elliptical — Strong Second Choice
Peer-reviewed research backs the elliptical as a viable alternative to running. One study found that when exercisers matched perceived effort between a treadmill and an elliptical, oxygen use and energy burned were about the same — heart rate was a bit higher on the elliptical, likely because people lean on the handles instead of swinging their arms naturally. [2] A separate study of 18 trained runners found no significant difference in oxygen consumption between the treadmill, elliptical, and stepper at 60%, 70%, and 80% of peak effort. A 12-week training study in moderately active women found that treadmill, elliptical, and stair-climbing all produced similar fitness gains. [3,4]
Because it's this close to real running, don't over-correct with a flat 20% addition. Add 10-20% more time instead, adjusted by feel. A planned 20-minute easy run translates to about 22-24 minutes on the elliptical. A 30-minute easy-to-moderate run translates to about 33-36 minutes. A 40-minute moderate run translates to about 44-48 minutes. And a 60-minute run translates to about 66-72 minutes on the elliptical.
For an injured athlete needing to protect a run, 1.5 to 2 hours on the elliptical can possibly maintain long-run fitness on its own.
3. Indoor Bike — Solid Backup, Needs More Time
This is a coaching rule of thumb, not a lab study: triathlon coach Kevin Mackinnon puts it at roughly 3 miles of cycling for every 1 mile of running at an easy, comparable effort, with some fit cyclists stretching that to 4:1 on very easy days. Treat 3:1 as the safer planning number. [5]
Using that 3:1 ratio, a planned 20-minute run calls for about 60 minutes on the indoor bike. A 30-minute run calls for about 90 minutes. And a 40-minute run calls for about 120 minutes.
Cycling is a reasonable running backup because it uses similar leg muscles in a similar pattern and still builds aerobic base — that's a real advantage over swimming or rowing for a distance runner.
4. Swimming — Good for Recovery, Weaker Match
Also, a coaching rule of thumb rather than a lab study: the same source puts it at roughly 4:1 in the pool — a 1,500-meter swim is about equal to a 6K run at an easy effort. Use the same 4:1 idea for time-based planning. [5]
Using that 4:1 ratio, a planned 20-minute run translates to about 80 minutes of pool swimming, or, for deep-water running with a flotation belt, closer to 20 to 25 minutes. A planned 30-minute run translates to about 120 minutes of pool swimming, or about 30 to 35 minutes of deep-water running.
Two very different things live under "swimming": Lap swimming is a different sport entirely, using the arms far more than the legs. Use the 4:1 ratio above and don't expect it to protect running fitness much. Deep-water running with a flotation belt and mimicking the actual running motion in the pool is much closer to real running. Treat it close to 1:1 by time. This is the better choice for an injured athlete or a true running-fitness day.
5. Rowing — Last Resort Only
This is anecdotal, not a research finding: the rowing motion doesn't resemble running at all, so there's no dependable time or distance conversion. Some experienced rowers and coaches, discussing this informally, even caution that high rowing volume can undermine running fitness rather than support it. [6]
Use rowing only when nothing else is available, and treat it as "better than sitting still" rather than a real workout substitute. Don't build it into a training plan with a fixed ratio — get the body moving and keep the heart rate up.
One Honest Caveat
Every ratio above is a rule of thumb for easy, steady effort — not for hard intervals or tempo work. The moment you're prescribing a hard effort day, throw out the time multiplier and go by heart rate or how hard it feels instead based on the heart rate for various training zones. And every runner transfers between sports a little differently — someone who already cycles a lot will look more efficient on the bike than someone who doesn't, at the same easy effort. Use these numbers as a general starting point, then adjust based on your own experience.
Endnotes
[1] Jones, A.M., & Doust, J.H. (1996). A 1% treadmill grade most accurately reflects the energetic cost of outdoor running. Journal of Sports Sciences, 14(4), 321–327.
[2] Brown, G.A., Cook, C.M., Krueger, R.D., & Heelan, K.A. (2010). Comparison of energy expenditure on a treadmill vs. an elliptical device at a self-selected exercise intensity. Journal of Strength and Conditioning Research, 24(6), 1643–1649.
[3] Bosch, A.N., Flanagan, K.C., Eken, M.M., & Lamberts, R.P. (2021). Physiological and metabolic responses to exercise on treadmill, elliptical trainer, and stepper: Practical implications for training. International Journal of Sport Nutrition and Exercise Metabolism, 31(2), 135–143.
[4] Egaña, M., & Donne, B. (2004). Physiological changes following a 12-week gym-based stair-climbing, elliptical trainer, and treadmill running program in females. Journal of Sports Medicine and Physical Fitness, 44(2), 141–146.
[5] Kevin Mackinnon (triathlon coach), quoted in Madeleine Kelly, "Assessing equivalency: how long do I need to cross-train for?" Canadian Running Magazine, September 1, 2020. A practical coaching guideline, not a controlled study.
[6] Concept2 rowing forum discussion among competitive rowers and runners on the lack of a reliable running-to-rowing equivalency. Community discussion, not a research finding.
Disclaimer: This article is for educational purposes only like all articles on this cite and does not constitute medical or professional training advice. Consult a qualified physician or coach for guidance specific to your situation. Individual results may vary, and the author assumes no liability for any injury or loss related to following the general information provided here.
Image Credit: Zack Durant