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10 Best Elliptical Workouts For Runners

by Madhusree Basu | Mar 25, 2021 | Articles, Running

Elliptical workouts are very effective for mimicking the running motion. It is also very beneficial for runners who are recovering from injury or working on let’s say their stride rate.

Also, it can be a very beneficial cross-training and a good break from their daily running. However, which one should you do? For answering this question here are the 10 best elliptical workouts for runners. They will improve your efficiency and will provide you a great workout experience.

Is elliptical training good for runners?

Yes, elliptical training is good for runners and there is a reason for the growing popularity of elliptical machines among runners. Much like running elliptical machines have similar physiological responses among runners.

In one study a trained group of runners was measured on their performance on the elliptical and the parameters like oxygen consumption, heart rate, fuel utilization, and energy expenditure are measured. However, there was no difference found between running and elliptical trainers.

Also, a similar study was performed on a group of female runners and over a period of 12 weeks. The results were almost the same.

How many miles on the elliptical is equal to running?

Any number of miles on the elliptical is equal to running provided you are aware of how to equate the two.

Here are some easy ways to draw parallels to your elliptical training and running. In elliptical machines you have strides. Each stride in an elliptical is measured from the forward-most position to the backward-most position. Also, the stride length varies from 14 to 22 inches.

So, if you want to equate one mile running to elliptical training, it will be somewhere in between 4526 and 2880.

Why?

A mile is around 63360 inches. Now divide 63360 by 14 and you get 4525.7 or 4526 (approx.). If you divide it by 22 you will get 2880.

Also, there are some machines that actually measure RPM. If that is the case with your machine, just divide these two numbers by 2 which will be 2263 rpm and 1440 rpm respectively.

Elliptical setting to mimic running

Use 90 rpm (max.) at a resistance level of 2-8.

On the surface-level, this may be perfect as this is equivalent to the golden 180 cadence number.

However, your cadence level will be different. So, before trying out this setting, it is better to measure your own stride rate and then gradually progress towards this golden number.

To do that, just set the elliptical at a comfortable resistance level and move the pedals as you will do when running. Do this for a min and the machine itself will let you know the number.

Once you have that baseline, you can focus on improving that number.

I have got a cadence of around 120 to 130 or 60 to 65 rpm and have a lot of room for improvement and I’m gradually working towards it. And this is what I love about the ellipticals. It will tell you right onto the face your weakness.

You may also try this to identify any potential weakness or just to reaffirm your great numbers.

Elliptical form

As with any type of exercise, form is the most important thing. It is true with elliptical trainers as well.

Also, if you have been running for some time, achieving the perfect elliptical form will be easier. To have a perfect elliptical form, follow the below guidelines:

Back straight.
Core engaged.
Don’t shrug or slouch your shoulders.
Stand nice and tall.
Hands should be extended to hold the elliptical handlebars.
Don’t put your weight on the handlebars like a cyclist.
Do use the handlebars to stabilize yourself. They are just for providing you with the pumping action of the hand and nothing else.

Precautions when using an elliptical

Elliptical machines are meant to stabilize you while providing you with a running-like workout. However, if you are not careful you may end up injuring yourself or your neighbors.

Here are some safety guidelines that you may follow while using an elliptical:

Start slow.
Use proper resistance for an optimal workout.
Train with your heart rate.
Don’t lean on the machine.
Be aware of the foot slipping on the pedals.
Hold the handlebars lightly.
If in a gym, spray sanitizer on the machine before hopping on.
Maintain proper form.

Can elliptical trainers really improve your running?

Yes, elliptical trainers can really improve your running. For starters, you will be able to work on your cadence and improve it till you hit that 90 rpm.

Also, if you focus on your form while working out on the elliptical, you will be strengthening your core muscles and will be able to improve your overall balance.

Moreover, you can increase the resistance at your will, thus providing yourself a way to strengthen the muscles that are used for running.

In other words, if you workout on elliptical, you will improve your running.

Can you use the elliptical for recovery runs?

You can use elliptical for recovery runs. However, since this will be a non-load-bearing session, go for double the time that you would run.

This is especially true if you are recovering from an injury or are very tired. This will be the perfect break from your running routine and you will be still able to include a session of active recovery.

Why?

Because using the elliptical trainer will improve the blood flow of your body and thus will help you to recover better.

How long should you use the elliptical?

You should use the elliptical for at least 5 min to at most an hour. The time that you will spend on the treadmill will depend on the purpose of the usage for that workout session.

For example, if you are just warming up for a run, a session of 5 to 20 mins will be sufficient. However, if you are planning for a strength training session, 15 to 60 mins will be required.

If the purpose is active recovery, then you will be using the machine for double the time you spend on active run days.

So, it all boils down to the purpose of the usage of the machine for that day.

Are 45 minutes on the elliptical a good workout?

Yes, 45 minutes on the elliptical is a good workout, provided you are effectively utilizing the time.

What do I mean by that?

For example, if you spend 45 mins on the elliptical but the effort you give is much below your capacity, then it will not be a fruitful session for you. Also, if you go above and beyond on that particular session, you will be opening yourself up for an injury.

So, you will be spending 45 mins struggling on the machine, only to go back home and tend your injury. That won’t be a good workout, isn’t it?

However, if you put in a good amount of effort but don’t overstretch yourself, then it will be a very good and balance-providing workout.

Are 3 miles on the elliptical the same as running 3 miles?

Yes, 3 miles on the elliptical is the same as running 3 miles out or on the treadmill, distance-wise. However, it is not the same impact-wise.

Running outside or on a treadmill is a high-intensity exercise, but ellipticals are designed to take away that impact and provide you with a non-impact workout session. So, your body will have a much easier time working on the elliptical.

10 Best Elliptical Workouts For Runners

1. 30 min Beginner’s Workout

0-10 mins – Warm up at a resistance of 3.
10-11 min – Push the pedals as fast as you can @ 7 resistance.
11-12 min – Easy slow pedaling @ resistance 4.
12-13 min – Push the pedals as fast as you can @ 7 resistance.
13-14 min – Easy slow pedaling @ resistance 4.
14-15 min – Push the pedals as fast as you can @ 7 resistance.
15-16 min – Easy slow pedaling @ resistance 4.
16-17 min – Push the pedals as fast as you can @ 7 resistance.
17-18 min – Easy slow pedaling @ resistance 4.
18-19 min – Push the pedals as fast as you can @ 7 resistance.
19-20 min – Easy slow pedaling @ resistance 4.
20-21 min – Push the pedals as fast as you can @ 7 resistance.
21-22 min – Easy slow pedaling @ resistance 4.
22-30 min – Cooldown @ 3 resistance.

2. 50 min Workout For Long Distance Runners

0-10 mins – Warm up at a resistance of 3.
10-20 mins – Pedal at easy pace @ a resistance level of 7.
20-22 mins – Pedal hard @ resistance of 8 or 9.
22-23 mins – Recovery @ resistance 5.
23-25 mins – Pedal hard @ resistance of 8 or 9.
25-26 mins – Recovery @ resistance 5.
26-28 mins – Pedal hard @ resistance of 8 or 9.
28-29 mins – Recovery @ resistance 5.
29-31 mins – Pedal hard @ resistance of 8 or 9.
31-32 mins – Recovery @ resistance 5.
32-34 mins – Pedal hard @ resistance of 8 or 9.
34-35 mins – Recovery @ resistance 5.
35-36 mins – Pedal hard @ resistance of 8 or 9.
36-37 mins – Recovery @ resistance 5.
37-39 mins – Pedal hard @ resistance of 8 or 9.
39-50 mins – Cool down @ resistance 3.

3. 90 min Pyramid Workout

10 mins warm-up @ resistance 3.
1 min hard pedaling @ resistance 5.
2 min recovery @ resistance 3.
2 min hard pedaling @ resistance 7.
2 min recovery @ resistance 3.
3 min hard pedaling @ resistance 7.
2 min recovery @ resistance 3.
4 min hard pedaling @ resistance 7.
2 min recovery @ resistance 3.
5 min hard pedaling @ resistance 7.
2 min recovery @ resistance 3.
6 min hard pedaling @ resistance 7.
2 min recovery @ resistance 3.
7 min hard pedaling @ resistance 7.
2 min recovery @ resistance 3.
6 min hard pedaling @ resistance 7.
2 min recovery @ resistance 3.
5 min hard pedaling @ resistance 7.
2 min recovery @ resistance 3.
4 min hard pedaling @ resistance 7.
2 min recovery @ resistance 3.
3 min hard pedaling @ resistance 7.
2 min recovery @ resistance 3.
2 min hard pedaling @ resistance 7.
2 min recovery @ resistance 3.
1 min hard pedaling @ resistance 7.
2 min recovery @ resistance 3.
5 min cooldown @ resistance 3.

4. 20 min Hill Or Ladder Workout

Start with a warm-up of 5 to 10 mins at a low resistance of your choice.
Increase the resistance by 1 count (like from 3 to 4) every min.
Keep doing this until you have reached your peak heart rate zone. Your fitness tracker will be able to tell that. Also, you won’t be able to keep going after a min.
Now keep lowering the intensity by one count every min.
Once you have reached your starting resistance, cool-down at your warm-up intensity for 5-10 min.

5. 30 min HIIT

We will set the elliptical to an initial setting of resistance or incline and will perform the below exercise at that setting. For ease of reference point, I’ll use 5 as resistance. You can use any setting you feel comfortable with. However, don’t too high on the resistance as you will not be able to sustain it for the entire duration of the training.

5 min @ resistance 5.
3 min, pedal as hard as possible @ resistance 5
2 min, easy pedal or pedal backward @ resistance 5.
Repeat the above two steps until you hit the 25 min mark.
5 min cooldown @ resistance 3.

6. 30 min Cha-Cha-Cha

Here you will set the resistance at a lower intensity and will increase it by 2 counts every 4 min. Also, you will pedal forward for two mins and pedal backward for 2 mins.

We have described the steps below starting with resistance 1. You can start at a convenient level of yours. Since this exercise will become very hard in the last phases, start with something that you are comfortable with. This way you will not have to abandon it in the middle or change course.

1:00-5:00 warm-up @ resistance 1.
5:00-7:00 pedal forwards @ resistance 3.
7:00-9:00 pedal backwards @ resistance 3.
9:00-11:00 pedal forwards @ resistance 5.
11:00-13:00 pedal backwards @ resistance 5.
13:00-15:00 pedal forwards @ resistance 7.
15:00-17:00 pedal backwards @ resistance 7.
17:00-19:00 pedal forwards @ resistance 9.
19:00-21:00 pedal backwards @ resistance 9.
21:00-23:00 pedal forwards @ resistance 11.
23:00-25:00 pedal backwards @ resistance11.
25:00-30:00 cool down @ resistance 1.

7. Easy Run Workout

This kind of workout is great for injured runners. You will have a good workout minus the high-impact of running. Here is what you should do.

0:00-10:00 min warm up @ resistance 1.
10:00-40:00 min run @ resistance 3-5. (choose a resistance with which you can stick for the entire timeframe).
40:00-50:00 min cool down @ resistance 1.

Note: Your stride rate should be as close as possible to your actual running stride rate. Also, see to it that your HR or heart rate doesn’t exceed more than 65-75% of your maximum heart rate.

8. Tempo Run Workout

This run will mimic your tempo run effort. To make it a medium effort run you need to enter a heart zone of 87-92% of your maximum heart rate.

To do that, you will add incline or resistance to your workout. This will automatically increase your level of effort.

0:00-5:00 min Warm-up @ resistance 3.
5:00-10:00 min Pedal @ resistance 8-9.
10:00-13:00 min pedal @ resistance 5.
13:00-18:00 min Pedal @ resistance 8-9.
18:00-21:00 min pedal @ resistance 5.
21:00-26:00 min Pedal @ resistance 8-9.
26:00-29:00 min pedal @ resistance 5.
29:00-34:00 min Pedal @ resistance 8-9.
34:00-37:00 min pedal @ resistance 5.
37:00-42:00 min Pedal @ resistance 8-9.
42:00-45:00 min pedal @ resistance 5.
45:00-50:00 min Pedal @ resistance 8-9.
50:00-53:00 min pedal @ resistance 5.
53:00-60:00 min cool down @ resistance 3.

9. 30 min Balance Run Workout

This is a workout that will actively develop your balance. Also, since you will run most of the time hands-free, you will be forced to rely on your core and will strengthen that. While doing the exercise, work with a stride rate that is comfortable to you.

Here is what you will do:

0:00-3:00 min warm up @ resistance 3.
3:00-5:00 min pedal @ resistance 5.
5:00-10:00 min pedal @ resistance 5. hands-free.
10:00-15:00 min pedal backward @ resistance 5, hands-free.
15:00-20:00 min pedal @ resistance 5, hands-free.
20:00-25:00 min pedal backward @ resistance 5, hands-free.
25:00-30:00 min cooldown @ resistance 3.

10. 15 min Fat-burner Workout

This is primarily an incline workout and will help you to enter the fat burning zone quickly.

Here is what it looks like:

0:00-1:00 min pedal @ resistance 3.
1:00-2:00 min pedal @ resistance 5.
2:00-3:00 min pedal @ resistance 7.
3:00-4:00 min pedal @ resistance 9.
4:00-5:00 min pedal @ resistance 10.
Lower back the resistance to 3 and repeat the steps 2 more times.

References

Honea, D. M. (2012). The impact of replacing run training with cross-training on performance of trained runners. Unpublished Master’s Thesis. Boone, NC: Appalachian State University.

Joubert, Dustin, Gary Oden, and Brent Estes. “The Effects Of Ellipical Cross Training on VO2 max in Recently Trained Runners.” International Journal of Exercise Science 4.1 (2011): 2.

Porcari, John, Carl Foster, and Pat Schneider. “Exercise Response to.” Fitness Management (2000): 1.

Fitzgerald, Matt. Runner’s World Guide to Cross-Training. Rodale Books, 2004.

Garlatz, T. J., et al. “Physiological responses of elliptical and treadmill exercise in collegiate distance runners.” (2008): 1175-2.

Bosch, A. N., Flanagan, K. C., Eken, M. M., Withers, A., Burger, J., & 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), 135-142.

Chester, S., Zucker-Levin, A., Melcher, D.A., Peel, S.A., Bloomer, R.J. and Paquette, M.R., 2016. Lower limb kinematics and metabolic cost during elliptical exercises and treadmill running. Journal of applied biomechanics, 32(2), pp.113-119.

Madhusree Basu

Author, Admin

Blogger and a fitness enthusiast. She loves running and Yoga and everything in between. She started running to manage her weight and to eat to her heart’s content. A true foodie at heart she shares whatever knowledge she has gained throughout the years about weight management and fitness.

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How To Run 2 miles in 12 minutes in 30 days?

by Madhusree Basu | Feb 28, 2021 | Articles, Running, Running Endurance

[aff_disclosure]

You must have heard that running about how the military uses 2 miles as a criterion to get you accepted. However, running 2 miles is steadily becoming popular among runners and today we will find out how you can improve your 2 miles run time. More specifically, we will find out, how to run 2 miles in 12 minutes in 30 days? So, without ado, let’s get started.

How To Run 2 miles in 12 minutes in 30 days?

To run 2 miles in 12 minutes in 30 days you will have to run a long run of 5-6 miles, two easy runs of 2-3 miles each, two days of 5 rounds of interval training, and 2 days of strength training. However, you can also make one easy day as your rest days and switch out one strength training day with a hill training.

That is the barebone of a training plan that you must follow. However, if you want a detailed plan, below we have provided all the specifics. So read on…

How To Run 2 mile In 12 Mins In 30 Days-min

30 Days Training Plan To Run 2 Miles in 12 minutes

Follow the below training plan for 4 weeks and take a day of complete rest on the 29th day. Run 2 miles on the 30th day.

Here are a couple of things that I’ll assume before providing you with the plan.

I’ll assume that you have a good pair of running shoes that have at least 50% mileage left.

I’ll also assume that you will start your training on a Sunday and have laid out the plan accordingly. If you start on some other day, just start from the beginning and follow along…Also, following the order of the plan is important, as this sequence will help you to build your endurance faster…

Sunday

Jog for 5-6 miles. The pace should be somewhere around 10-11 mins per mile. Initially, you may not be able to jog that much, so combine jogging and walking but make sure you complete the distance. Also, as a beginner, you may not be able to go at that pace. Shoot for something like 15 min per mile.

However, if you feel any kind of pain or you hurt yourself, then don’t jog or walk the rest of the miles. This can aggravate your injury and can throw you off your training track.

Monday and Tuesday

Go for easy runs on these two days. However, the distance should be about half what you have run on the previous day. So, stick to 2-3 miles each day.

Don’t go beyond that as you will not be seeing any significant gain.

So what should be your easy run pace?

You should be running at 55-75 percent of your 5K pace.

But if you are a beginner and have not run a 5K yet, then you will not have a reference point. In that case, run at 12-13 min per mile pace.

Wednesday

For interval training, you can use an interval training app to measure the time while you are focusing on running or you can use a treadmill if you have one at your disposal. Most of the treadmills nowadays come with programmable features, you can set it up once and you are done.

Go for 5 rounds of interval running. Each round you will run as hard as you can for 2 mins. Then take a break of 30 secs.

You can also go for running negative splits for this interval training. The first three rounds go at a slower pace. You don’t need to go all out. For the last two, go all out in a way that you will be huffing and puffing and out of breath after the last session.

Alternatively, you can also do negative splits for each round. If you choose to do so, run the first min of each interval slower than your usual pace and all out on the last min.

You may choose any of the methods, but whatever you choose, stick with it and be consistent with it.

Also, if you don’t want to run back to back for three days, you can do strength training on this day, and interval training on the next day.

Thursday and Friday

These are the two days that will make sure you are able to give your maximum effort during running. Also, this will minimize your chances of injury.

When doing strength training you should focus on your core, glutes, hamstring, calves, knees, and ankles. In other words, you should focus on the lower part of your body more so that it can take care of all the hard pounding that is coming up in the following week.

Here are articles on strength training that will give you a good head start:

Saturday

You should take complete rest on this day. Some light walking or moving around is fine, but don’t go for anything strenuous.

This will hamper your body’s recovery and you will find yourself getting injured more easily. However, if you can run 2 miles there are a lot of benefits to your fitness and endurance level.

Is running 2 miles in 12 minutes good?

Yes, running 2 miles in 12 minutes is good. However, there are a lot of factors that come into play. The main determining factors however will be your age, gender, and your overall fitness level. If you are on the younger side of the spectrum like between 20-29, irrespective of gender, 12 mins or under 12 mins is doable.

However, as you start to age, you tend to slow down, and attaining this time for a 2-mile run will gradually become difficult. But if you are determined enough, you can still do it.

How long should it take to run 2 miles?

To run 2 miles for a beginner runner, it should approximately take 25 to 30 mins. However, you can add a couple of more mins if you are overweight and running 2 miles. If you are running for some time and have a decent level of fitness, you should be able to run in 16-22 mins. And if you are in your prime, then running 2 miles in under 12 mins is a sure possibility.

Can you run 2 miles in 12 minutes?

You can run 2 miles in 12 minutes. However, there are a lot of factors that come into the picture as stated above. However, one thing that overrides almost everything is your willingness to do it and how consistently you put your efforts.

You can achieve 12 minutes and even 10 mins if you are putting in the effort and doing strength training. Without that, it is near impossible to achieve this. Also, if you wish to run this fast, keep in mind the following tips:

Focus on your running form.
Have a good running shoe that is fitted for your feet.
Take shorter strides.
Improve your cadence.
Practice, practice, practice.

What’s a good distance to run in 12 minutes?

Here are the distances that you should be able to run in 12 minutes based on your fitness level and age:

Age	Excellent	Above Average	Average	Below Average	Poor
Male 20-29	over 2800 meters	2400-2800 meters	2200-2399 meters	1600-2199 meters	under 1600 meters
Females 20-29	over 2700 meters	2200-2700 meters	1800-2199 meters	1500-1799 meters	under 1500 meters
Males 30-39	over 2700 meters	2300-2700 meters	1900-2299 meters	1500-1999 meters	under 1500 meters
Females 30-39	over 2500 meters	2000-2500 meters	1700-1999 meters	1400-1699 meters	under 1400 meters
Males 40-49	over 2500 meters	2100-2500 meters	1700-2099 meters	1400-1699 meters	under 1400 meters
Females 40-49	over 2300 meters	1900-2300 meters	1500-1899 meters	1200-1499 meters	under 1200 meters
Males 50	over 2400 meters	2000-2400 meters	1600-1999 meters	1300-1599 meters	under 1300 meters
Females 50	over 2200 meters	1700-2200 meters	1400-1699 meters	1100-1399 meters	under 1100 meters

Data Curtsy: Verywellfit.com

Madhusree Basu

Author, Admin

References

Tolfrey, Keith, et al. “Physiological correlates of 2-mile run performance as determined using a novel on-demand treadmill.” Applied Physiology, Nutrition, and Metabolism 34.4 (2009): 763-772.

Stone, B. L., Heishman, A. D., & Campbell, J. A. (2020). Effects of an Experimental vs. Traditional Military Training Program on 2-Mile Run Performance During the Army Physical Fitness Test. The Journal of Strength & Conditioning Research, 34(12), 3431-3438.

Gleason, Benjamin H., Jana E. Hollins, Hugo AP Santana, Brad H. DeWeese, and Michael H. Stone. “Performance training guidelines for the 1.5 and 2-mile runs.” Journal of Trainology 3, no. 1 (2014): 11-30.

Gojanovic, B., Shultz, R., Feihl, F., & Matheson, G. (2015). Overspeed HIIT in lower-body positive pressure treadmill improves running performance. Medicine & Science in Sports & Exercise, 47(12), 2571-2578.

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Brooks Bedlam vs Adrenaline : Which Brooks Is Best For You? [date_month_year]

by Madhusree Basu | Oct 23, 2020 | Comparisons, Reviews, Running

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Brooks Bedlam vs Adrenaline. Both of these running shoes are for runners with overpronation. They are similar in weight, price, and use. Then what is the difference?

We have gathered all the required information for you to make an informed choice and our comparison baseline is Brooks Bedlam 3 and Brooks Adrenaline GTS 21.

If you don’t know the answer yet and want to zero in on a choice, then read on.

Without further ado, let’s jump into the detailed comparison of Brooks Bedlam vs Adrenaline.

This is our winner

Brooks Adrenaline GTS 21

Why it is better?

Excellent cushioning.
Good amount of protection.
Great comfort.
Truly customized fit.
Good for both long and short distance running.
Knee focused design.
DNA LOFt for entire midsole.

Check Price!

Content

✅ Brooks Bedlam Vs Adrenaline

1. An Overview
2. This is our winner
3. Brooks Bedlam Vs Adrenaline – Features at a glance
4. The main difference between Brooks Bedlam Vs Brooks Adrenaline GTS
5. Brooks Bedlam Vs. Adrenaline – A head to head comparison
6. Similar Shoes
- 6.1. Running Shoes Similar to Brooks Bedlam 3
- 6.2. Running Shoes Similar to Brooks Adrenaline GTS 21
9. Conclusion

Brooks Bedlam Vs Adrenaline – An Overview

Both Brooks Bedlam and Brooks Adrenaline are both meant for the same set of runners. If you are a runner with overpronation, you can comfortably use both of these shoes.

Then the obvious question is, how are these two running shoes different from each other?

The main difference between Brooks Bedlam vs Brooks Adrenaline is that Brooks Bedlam has DNA AMP in its midsole whereas, for Brooks Adrenaline, it is DNA LOFT in the midsole.

Other than this, there are still a lot of differences between these two running shoes that we will cover in the following sections…

So, without further ado, let’s begin…

Brooks Bedlam Vs Brooks Adrenaline GTS – Features at a glance

	Brooks Bedlam 3	Brooks Adrenaline GTS 21

	Find on Amazon!	Find on Amazon!
Type	Support/Stability	Support/Stability
Heel-to-toe Drop	8mm	12mm
Weight	9.5oz / 269.3g (Women) 10.8oz / 306.2g (Men)	9.1oz/258g (Women) 10.4oz/294.8g (Men)
Arch Support	Medium, High	Medium, High
Midsole Type	Energize	Cushion
Technology	GuideRails, DNA AMP	3D Fit Print, Segmented Crash Pad, DNA LOFT, BioMoGo DNA
Sizes	5.0 – 12.0 (Women) 7.0 – 15.0 (Men)	5.0 – 12.0 (Women) 7.0 – 15.0 (Men)
Width	Normal (Women) Normal (Men)	Normal, Narrow 2A, Wide D (Women) Normal, Narrow B, Wide 2E, Extra Wide 2E (Men)
Use	Long Distance, Speed / Track, Cross Training, Treadmill, Road	Long Distance, Road Running, Cross Training, Treadmill
Editor’s Rating
	Find on Amazon!	Find on Amazon!

The main differences between Brooks Bedlam Vs Brooks Adrenaline

Brooks Bedlam is a stability running shoe that provides you with great energy return. Brooks Adrenaline is also stability running shoe meant to provide you with cushioning.
You can use Brooks Bedlam for every type of running including running on the tracks. Brooks Adrenaline, however, cannot be used on the tracks.
The latest version of Brooks Bedlam is 3 and that of Brooks Adrenaline is 21.
Fitwise, Brooks Bedlam comes in only one toe-box width, whereas Brooks Adrenaline has the full range of widths for toe-boxes.
Bedlam 3 uses DNA AMP in the midsole whereas Brooks Adrenaline GTS 21 uses DNA LOFT in the midsole.
Brooks Bedlam uses energize level 3 cushioning. Brooks Adrenaline on the other hand comes with cushion level 2 cushioning.
The sole unit of Brooks Bedlam 3 is a bit stiffer than Brooks Adrenaline 21.
Brooks Bedlam has a wraparound sock-like fit around the ankle whereas Brooks Adrenaline comes with a more traditional padded tongue and collar.

Brooks Bedlam Vs. Adrenaline – A head to head comparison

In the above, we have provided you all the differences between Brooks Bedlam and Brooks Adrenaline.

However, these are not all the differences…These two running shoes are so different like cheese and chalk and cannot be covered only with highlights.

Below I’ve taken up each aspect of Bedlam and Adrenaline and have compared them side by side.

There will be a lot of information covered in the below sections. If you are not keen on reading, you can check the below images for details.

Now, let’s read on…

Outsole

Both Brooks Adrenaline GTS and Brooks Bedlam 3 have the same kind of blown rubber in the outsole. However, the way it is spread across the sole surface is a bit different.

Brooks Adrenaline GTS 21 comes with a segmented crash pad whereas Brooks Bedlam 3 only has proper grooves for optimal grip.

The benefit of a segmented crash pad is that, no matter how your feet land, it will absorb the shock and will keep your feet protected.

No segmentation contributes to the overall stiffness and responsiveness of Brooks Bedlam. However, with Brooks Adrenaline, it is far easier to transition from heel to toe.

Also, another big difference between these two running shoes is that Brooks Bedlam can be easily used on the tracks. However, with Adrenaline, you cannot run on the tracks.

Brooks Bedlam Vs Adrenaline Pros and Cons-min

Midsole

Now, let’s move on from the outsole to the midsole.

This is where the key difference lies for Brooks Bedlam and Brooks Adrenaline.

The midsole of Brooks Bedlam 3 has DNA AMP. In this version, DNA AMP is 20% lighter although the amount of cushioning that it provides is similar to the previous version.

But what is DNA AMP?

To make a more responsive midsole material, Brooks wrapped the DNA LOFT in another layer of rubber. This immensely improves the snappiness of Bedlam and works like a rocket under your feet.

Not only that, but these running shoes also have full body GuideRails that not only protect your knees but also offer a smoother transition.

The midsole of Brooks Adrenaline has DNA LOFT which is a softer material than DNA AMP and helps you to get a more cushioned ride.

However, this running shoe is not as responsive as Bedlam.

Another important difference is the overall heel-to-toe drop of this running shoe.

Brooks Bedlam has a drop of around 8mm whereas Brooks Adrenaline has a drop of around 12mm.

This makes Adrenaline a preferred choice for runners with issues like Achilles Tendonitis or any other calf-related issues.

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Upper

The upper of Brooks Adrenaline is made with 3D fit print technology and that of Brooks Bedlam is engineered flat-knit mesh.

Both of these upper technologies will provide you with a custom fit and will provide you with an irritation-free experience.

Brooks Bedlam has special breathable zones that will keep you cooler and drier during the entire duration of the run.

Also, Brooks Adrenaline GTS is a more traditional running shoe than Brooks Bedlam.

The former comes with a typical padded collar and tongue, whereas the latter comes with a wraparound socklike fit along with a pseudo-tongue that is stitched to the upper.

Due to this, some of the users don’t like Bedlam as it rubs against their Achilles area and may result in a blister.

However, since these running shoes come with a traditional lacing system, it provides a very secured fit at the mid-foot.

Look wise also, both Bedlam and Adrenaline are completely different. Brooks Adrenaline GTS 21 is more traditional looking whereas Brooks Bedlam 3 has a more edgy look.

Also, another big difference is that the upper of these two shoes have a different number of widths available. Brooks Adrenaline 21 has a full range of widths for both genders. However, Brooks Bedlam 3 only has the Normal width available.

This makes Adrenaline a preferred choice for most runners.

However, arch-support-wise, both of these shoes are the same. Both of them support medium to high arches. If you don’t medium to high arch, you may have to deal with severe pain during running.

Look-wise, both of these shoes are very pleasant with Bedlam having a refreshingly new appearance. Brooks Adrenaline, on the other hand, flaunts a more elegant look and is more traditional in appearance.

The breathability of both of these shoes is also very good. However, I felt, Brooks Adrenaline GTS is a bit better than Brooks Bedlam. It feels much airier and you will not feel hot inside this shoe at all.

As mentioned previously, some of the runners mentioned that their Achilles rubs against Brooks Bedlam’s collar and you may develop a boil initially. However, after a couple of uses, you will not have this issue.

Brooks Adrenaline will not cause any such kind of irritation to your skin and you will be comfortable in it, right out of the box.

Brooks Bedlam Vs Brooks Adrenaline Core Specs-min

Weight

Weight-wise, there is hardly much difference between Brooks Bedlam and Brooks Adrenaline GTS.

Brooks Bedlam weighs around 9.5oz/269.3g for women and 10.8oz/306.2g for men whereas Brooks Adrenaline weighs around 9.1oz/258g for women and 10.4oz/294.8g for men.

So, there may seem a couple of ounces’ difference, you will hardly notice any difference in your performance.

Price

Price-wise also, there is no difference between Brooks Bedlam Vs Adrenaline.

Each of them is priced at around $150 when initially launched. It is still almost the same.

However, many of us may not want to pay such a hefty price for a running shoe. If that is the case, then go for Brooks Adrenaline GTS 20 and Brooks Bedlam 2 which is now selling at a heavy discount.

Both of these running shoes are great and will keep you company for a long period of run.

Above are all the differences between Brooks Adrenaline GTS 21 and Brooks Bedlam 3.

If you want to look at some alternatives to both the shoes, then read on…

Similar Shoes

Running Shoes Similar To Brooks Bedlam 3

A lot of running shoes can serve as a good alternative to Brooks Bedlam.

However, we are still working on the list. For the time being, you can take a look at the running shoe mentioned below:

ASICS Gel Kayano 28

Engineered mesh upper improves breathability:
OrthoLite X-55 sockliner: Improves comfort
AHAR Plus Outsole: Strategically positioned in critical areas of the outsole, this exceptionally durable compound is 50% more durable than standard ASICS High Abrasion Rubber.

Last update on 2024-04-24 / Affiliate links / Images from Amazon Product Advertising API

Running Shoes Similar To Brooks Adrenaline GTS 21

Brooks Adrenaline GTS 21 has some very good alternatives.

Here is the entire list of the Best Brooks Adrenaline GTS alternatives for you to try.

Also, here is one running shoe that we particularly like:

Mizuno Wave Inspire 17

Enerzy Foam: Mizuno Enerzy Foam is more responsive and has more springy qualities compared to former Running EVA technologies - U4ic and U4icX.
U4ic Midsole: Delivers optimal shock reduction, durability, and a superior ride. Innovatively light, well cushioned, responsive, and resilient.
X10 Outsole: Durable carbon rubber that allows for longer wear.

Last update on 2024-04-24 / Affiliate links / Images from Amazon Product Advertising API

Brooks Bedlam Vs Adrenaline Durability-min

Conclusion

We have provided you with all the details of the “Brooks Adrenaline GTS Vs Bedlam review”.

You will get all the required information to make the correct decision for yourself.

However, we found that, due to certain characteristics like a probable initial Achilles rub by Brooks Bedlam, Brooks Adrenaline steals the show.

This is the reason we chose Brooks Adrenaline over Brooks Bedlam.

Let us know if you have any further questions.