Rowing for Runners
Rowing For Runners
Did you know that rowing can benefit runners?
This morning I attended my first bootcamp session at a little gym near I live called Atlas Training Systems. On the board for bootcamp today were sets of rows 5×200 meters as a part of the rotation. Part of me was excited to get back on the rowing machine (ergometer) but the other part of me fully recalled the pain of rowing on the erg in short fast bursts with a high stroke rating. Long before I became obsessed with running I was obsessed with rowing. I began rowing my sophomore year in high school (the inaugural year for the team) at the Agnes Irwin School. We were fortunate to be able to row out of the Historic Philadelphia Girls Rowing Club on the Schuylkill River on Boathouse Row just outside Philadelphia. Once I started rowing I was hooked. Much of your time as a part of a crew time is spent doing rowing on beautiful lakes and rivers but behind the scenes during the off season, while weather is too crummy to row, or to test your strength and efficiency during erg tests we would spend mind-numbingly long hours rowing indoors. And then as a rowing coach I was able to torture train my rowers on the ergs too!
Rowing on the Water Rower this summer at Sweat Pink BlogFest and IDEA Fit
What I didn’t realize back then is that rowing would eventually give me a strong foundation for running and that rowing can be used as a means to get stronger to run too. Most people think that rowing requires only the strength of your back and arms. This is entirely untrue. Rowing requires the uses of all of your major muscle groups. Rowing will help you to build a stronger core as a foundation for running. Rowing works your whole body in one continuous motion. When you row you should be engaging all of the muscles in your legs as well as in your glutes!
While rowing does not mimic the motion of running you can get a great workout using a rowing machine such as a Concept II Ergometer or a Water Rower. Rowing is a great alternative to running when you are injured because it is low impact but you can still get an incredible aerobic or anaerobic workout. When you row it is important to learn proper form to ensure that you are using proper form so as to fully engage the muscles to maximize your power output. Be sure to ask someone for help!
Rowing at the Head of the Charles for Colby College. Look, that’s me in stroke seat!
Rowing Workouts for the beginner:
For basic rowing form for the rowing machine check out these helpful videos posted by Concept2.
- 10 minute easy warm-up at a 20-22 stroke rating, 5×200 meters with 30 seconds of rest in between each set, stroke rating 28-32. 10 minute cool down at a 20-22 stroke rating.
- Easy state state row for 30 minutes at a 20-22 stroke rating.
- 5 minute warm-up at a 20-22 stroke rating. Pyramid: 3×1000 meters. For each piece start at 22 spm and increase by 2 spm every 200 meters–22, 24, 26, 28, 30. Take 2 minutes of rest between each piece. 5 minute cool-down at a 20-22 stroke rating when workout is done.
*disclaimer: I am not currently a rowing coach but coached rowing at the collegiate level for two years and was a competitive rower for 10 years. Please consult a physician before trying any new forms of exercise.
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I love the picture of you rowing at Head of the Charles! I used to LOVE watching all the races. I’m going to a rowing class on Thursday night. Yikes! But I’m excited and reading this makes me more interested in it. So many benefits!
Christine @ Love, Life, Surf recently posted…4 Productivity Tips + Tools to Help You Get Stuff Done
My husband is from Philly didn’t know you were too. I don’t do rowing very often or ever really but I liked it at Orange Theory
Deborah @ Confessions of a Mother Runner recently posted…The Husband Project-October Update
I had forgotten until I read this how the rowing machine used to kick my ass in college. I went to a Division III school with a really crappy crappy gym 🙂 but we always had an abundance of broken down rowing machines. I need to try rowing again.
My CrossFit coach has me do a lot of rowing–and she emphasizes use of my legs and glutes more than the arms. Rowing is a great way to crosstrain.
Wendy@Taking the Long Way Home recently posted…Heavy Medal Deprivation
OMG rowing is no joke!! Every time I hop on one of these machines I feel totally out of shape!
Amanda – RunToTheFinish recently posted…Vegan Pumpkin Protein Breakfast Bake
We row a lot at CrossFit and it is so helpful…although I really dislike it! I’ve yet to learn how to be efficient so I get frustrated every time. Baby steps, I suppose!
They just added a rowing machine in our building, so I’ll need to try this out. Thanks for the starter workout!
Once upon a time when I worked out regularly at a gym I used the rowing machine all the time. I can’t quite remember who pointed it out as a good tool for running but it absolutely helped! Thanks for the reminder and you’re such a badass in that stroke seat mama!!! #highfive
Allie recently posted…RW Half & Festival – Altra and My Virgin Trail Race
I think that any way we can strengthen our cores and upper bodies is a good thing. I tired rowing many years ago… should give it another go!
Elle recently posted…CLIF BAR Adds ICED GINGERBREAD to Their Seasonal Lineup
The rower is no joke! I want to love it but it makes me sea sick – literally! I feel like I’m going to puke after 2 minutes and not because I’m working hard.
Angela @ Happy Fit Mama recently posted…The Emotions of a DNF Six Months Later
I actually enjoy doing the rower when I have the chance to visit a gym that has them. I feel like its a great workout. I never really thought about it improving my run until now. Thanks.
Ivanna recently posted…High Intensity Interval Abdominal Workout Routine
Head of the Charles!! I miss that from living in Boston. I love the rowing machine – my personal trainer would always use that as part of our workout.
Mar @ Mar on the Run recently posted…10 Tips for Running Your First Ragnar
I would love to use the rowing machine to work out, but I could never figure out if I was using perfect form. I keep hearing that it’s great for running though! I’ll have to dig a little deeper and check it out at my gym!
Janelle @ Run With No Regrets recently posted…Annapolis Half Marathon Training Recap
Thank you for the beginner workout! I have tried rowing before and just need to do it more often, the gym I am at now has a machine so I am excited to do it more often.
Stephanie recently posted…WeightLiftingGloves.com Ambassador
Rowing is NO JOKE! I have only done it a handful of times, so this beginner workout is great. Thank you for posting!
The head of the charles was this past weekend up here and it was SO cold (30-40 degrees), I felt bad for all the rowers!
I’ve never tried rowing before but would love to try it out. Thanks for sharing this workout!
I used to love rowing when I belonged to a gym. Great exercise!
I remember watching the rowers practice in the morning when we were going on our morning cross country run in college. Rowing is so cool and who knew how beneficial it could be for runners! Awesome workout – thanks!! PS: I remember that photo from Blogfest 🙂
Natalie recently posted…Running Slower Even When You Want To Run Fast + Doc Let Me Go!
I just did rowing as a warmup the other day! That said, I used to do more of it but seem to have gotten away from it.
Great workout! I have a love hate relationship with rowing but as I’ve taken most of the year off from running I have been rowing and riding the bike much more frequently.
I absolutely love rowing and it really is the best workout.
Jessica recently posted…Mini Caramel Apple Pie Recipe
Great post Sandra! I loved doing the rowing at crossfit the other week and when I was training with a Personal trainer he made me row 1000 meters every week, it was fun!
Janice @ Fitness Cheerleader recently posted…Thinking Out Loud About Stress, Balance and How Precious Life Is
I had never used a rowing maching until I started going to Orangetheory Fitness. they have the water rowers there and wow, I was amazed at what a total body workout it really was!
Sue @ This Mama Runs for Cupcakes recently posted…40th Marine Corp Marathon Race Recap: Running for the Fallen
Hey Sandra,
A very good post! – A lot of people think that rowing is easy while in reality it is really difficult and involved a lot of techniques. I never though of improving my run till now.
Keep doing the great work.
Thanks,
Emily.
Thanks Emily! Yes, rowing is harder than it looks and in order to get a great workout you need proper form. Do you row?
Rowing can greatly benefit runners as you’re effectively working out most of the same muscles while not doing the same damage to your knees. It’s a great way of improving stamina and cardiovascular health.
Simon recently posted…How to get Free or Cheap Exercise Equipment for your Gym
Another benefit of rowing is that it doesn’t put the same strain on your knees and ankles that running does, while at the same time you’re exercising the same muscles you need for running.
Thank you for this post, it was interesting to read it. I’ll try the rowing machine in my training.
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