With her final attempt at qualifying for this summer’s Paris Olympics just days away, Canadian marathon record holder Natasha Wodak says she feels proud of her marathon build and confident going into Sunday’s Hamburg Marathon. After falling short of the Olympic standard at the Houston Marathon in January, Wodak quickly embarked on another marathon build.
Wodak, who is 42, runs less mileage than some other elite athletes, and her builds include a lot of cross-training, which provides an aerobic hit while minimizing the risk of injury. Wodak’s favourite mode of cross-training is to use the elliptical trainer, and she shared three ways the elliptical aids her training, for the benefit of newcomers and seasoned runners alike.
Injury prevention
In 2020, after facing a series of injuries that resulted in Wodak developing arthritis in her toes, her coach at the time, 1984 Olympic bronze medallist Lynn Kanuka (she is currently coached by physiologist Trent Stellingwerff) decided to mix things up. “We were like, ‘if we’re going to do the marathon, it’s a big injury risk, so we’re going to do a lot of cross-training,’” Wodak says. That’s when Wodak started getting on the elliptical trainer two or three times a week, which significantly benefited her aerobic fitness without stressing her joints or soft tissues. (Studies show that low-impact exercise modalities, such as the elliptical trainer, provide a great way to avoid injuries to bone, tendon, muscle, or ligaments). With the elliptical, Wodak explains, “I know it’s going to feel good; it’s not going to hurt.”
Changing things up
Unlike other elite female marathoners, who typically hit 200 kilometres a week and do double workouts, Wodak normally runs 140 kilometres weekly and supplements doubling with workouts on the elliptical trainer. “I do feel somewhat unique as an elite marathoner,” Wodak says, “but you just have to find what works for you and not get carried away with the numbers … I’m not losing a lot of mileage this way, and it works for me,” she says.
In addition to changing up the mode, Wodak likes to find ways to change her scenery. Wodak’s hometown, North Vancouver, rains an average of 157 days a year. For Wodak, the elliptical provides a break from the often unpredictable and rainy climate. “We have an elliptical at home, so on a day when it’s pouring outside, I can watch TV set up across from me… it’s nice!” Wodak says with a laugh.
Lowering the impact
Compared to running outdoors or on a treadmill, research shows that the impact on leg muscles is reduced through elliptical training. “It uses many of the same muscles without the same impact, and it’s not hurting my toes,” Wodak explains. While running in Houston, she suffered an injury to her hamstrings, and a cramp in her right calf late into the race. To prevent any chance of injury this time, she stuck to the formula that works best for her: lower mileage and lots of cross-training. So far, it’s doing the trick. “The marathon build went well–better than I could have hoped for with the short turnaround, and it seems to be getting better with tapering,” says Wodak.
Just days before hitting the start line in Hamburg, Wodak says her body feels much more ready than in Houston. She recalls, “The week leading up, I had a gut feeling that the race wasn’t going too well, my body didn’t feel good, and I thought about postponing.” This time, Wodak says she feels at ease, enjoying quality time with her team in Germany instead of worrying. “You don’t want to sound cocky, but you really have to believe it wholeheartedly, so I’m trying to do that,” says Wodak. “I’m excited, ready to go, and going to run standard; it’s happening.”
The Hamburg Marathon runs on Sunday, April 28, at 3:30 a.m. ET.
