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RUN IT: Strength Training for Runners using Equipment

RUN IT: Strength Training for Runners using a Rower

. . . and more from our RUN IT Bloggers

Strength Training for Runners using a Rower- organicrunnermom.com

Strength Training for Runners using a Rower- organicrunnermom.com

It’s time for RUN IT! For this months edition of RUN IT we are sharing some of our favorite exercises and workouts that can be done with equipment. This month I am joining up with with the RUN IT Bloggers. We share how you can improve your strength for running using equipment at home or at the gym.

Here are two great rowing workouts using a Concept II Rowing Ergometer or similar rowing machine that can be done to help improve strength and endurance during the off-season.

Rowing

What? Indoor Rowing

Equipment? Concept II Ergometer

Why? Rowing is a low impact way to improve your strength endurance. This is great during the off-season to help prevent overuse injury. Rowing is excellent cardiovascular exercise and can be fantastic for building strength through intensity of workouts and resistance on the rowing machine. Running workouts such as intervals can easily be transferred to the rower. Rowing will strengthen your legs, core and back and will help you to be more explosive as you run. Because of the repetetive motion of rowing that involves pushing and pulling using your body weight not only is this sport one for endurance it is also a great strength builder! Here are the muscle groups that are targeted by rowing:

  • Quads
  • Hamstrings
  • Glutes
  • Lats
  • Core
  • Shoulders
  • Triceps
  • BackBiceps

How? You will need to learn proper rowing form and technique to maximize power output and to minimize injury. The difference in the workout is in the number of meters rowed vs. the number of miles and you can vary your stroke rating to simulate a faster pace. The flywheel on the erg can be set to change the resistance from one to 10. For women when I was coaching rowing I had my athletes set the number to 4 for resistance, for men it is usually set at 5-6 for standard rowing workouts. If you desire you can increase the resistance on the flywheel but row for shorter time increments focusing on power through your legs, core and back.

Illustration of Proper Rowing form from the Rowing Machine King

Illustration of Proper Rowing form from the Rowing Machine King

How many? Running workouts such as intervals can easily be transferred to the rower. There are many different workouts that you can do on an erg to vary your training and to build strength.

Here are 2 sample workouts:

1. Ladder Workout: Repeat Twice

Work on increasing intensity and 500m split time every 2 minutes on.

  • 2 minutes-22 spm (strokes per minute)
  • 1 minute easy
  • 2 minutes-24 spm
  • 1 min. easy
  • 2 minutes 26 spm
  • 1 min. easy
  • 2 minutes 28 spm
  • 1 min easy
  • 2 minutes 30 spm
  • 1 minute easy
  • 5 minutes easy rowing and cool down.

Total time: 15 Minutes

2. 500 meter pieces: Row two sets of (4 x 500m)

  • 5 minutes of easy rowing to warm up
  • Row 500m at moderate intensity.
  • Easy rowing for 1 minute
  • Repeat for a total of 4X500m.
  • Easy rowing 3 minutes.
  • Repeat 4X500m with 1 minute easy rowing in between 500m pieces.
  • Cool Down 5 minutes easy rowing
  • Stretch and foam roll

Allie|VITATRAIN4Life

Weight Workouts for Runners VITA|Train for Life

Weight Workouts for Runners VITA|Train for Life

CARLY|Fine Fit Day

The Run It coaches share Our favorite workouts for runners (WITH equipment).

The Run It coaches share Our favorite workouts for runners (WITH equipment).

Sarah|Run Far Girl

Strength Training for Runners from Run Far Girl

Strength Training for Runners from Run Far Girl

ANGELA|Happy Fit Mama

Kettlebell Workout for Runners _ happyfitmama.com

Kettlebell Workout for Runners _ happyfitmama.com

Laura|This Runner’s Recipes

Equipment Based Workouts for Runners Laura Image

Equipment Based Workouts for Runners Laura Image

Please join me again next month for RUN IT as we talk about, “Workouts in 30 minutes or less .”

Happy running and getting strong!

What is your favorite strength training workout for runners that you can do with equipment at home or at the gymOrganic Runner Mom

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10 responses

10 responses

  1. I LOVE the rower! We use it at CrossFit a lot (as I’m sure you do too!) and it’s such a great workout for runners AND triathletes. I’ve only recently (like in the past two years) started to use it more frequently and it’s my go to machine if there’s a lot of running in the CF workout since, you know… 🙂 Love this link up!

  2. I need to learn to use a rower correctly. When I’ve used it, it’s aggravated my back, so I’m wary about using it until I get better technique.

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