Rowing for Runners: How Rowing Can Enhance Your Running Performance

For runners, pounding the pavement or hitting the treadmill is often the be-all and end-all of training. But what if we told you that adding a rowing machine to your workout routine could take your running to the next level? 

Yes, rowing for runners is not just a cross-training option; it’s a game-changer. Let’s explore why this low-impact, full-body exercise can enhance your performance and keep you running strong.

 

Rowing to Improve Running: The Ultimate Cross-Training Tool

Low-Impact Strength Building
Running is high-impact, putting significant strain on your joints and muscles. While it’s great for endurance, too much running can lead to overuse injuries. One study showed an incredible 52% of recreational runners had an injury in the last year.

Enter the rowing machine. Rowing is a low-impact workout that targets nearly every major muscle group without the pounding stress on your knees and hips. Think of rowing as your joint-friendly workout buddy—it builds strength and stamina while giving your joints a well-deserved break.

 

Full-Body Engagement
Running primarily targets your lower body—quads, calves, and glutes. Rowing, on the other hand, is a total-body workout that works your legs, core, arms, and back as well. 

About 60% of the rowing motion comes from your legs, 20% from your core, and 20% from your arms, making it the perfect complement to your running routine. And you’ll see those results. After rowing five days a week for six weeks, participants in a study significantly increased their back strength and trunk flexion. A stronger back, trunk, and upper body can improve your running posture, reduce fatigue, and even boost your stride efficiency.

 

Boosting Cardiovascular Endurance
Rowing is an intense cardiovascular workout that gets your heart pumping just like running does. However, because it uses your entire body, rowing can increase your VO₂ max (the maximum amount of oxygen your body can utilize during exercise) even more effectively than running alone.

A study revealed that maximum oxygen uptake (VO₂max) was higher during rowing: 

Males: 4.5 ± 0.5 L/min (rowing) vs. 4.3 ± 0.4 L/min (running)

Females: 3.3 ± 0.4 L/min (rowing) vs. 3.2 ± 0.4 L/min (running) 

A higher VO₂ max means you’ll be able to run longer and faster with less effort. Win-win!

 

Injury Prevention and Recovery
Is rowing good for runners recovering from injury? Absolutely. If you’re sidelined due to a running injury, rowing can keep your fitness levels up without aggravating your condition. Its low-impact nature helps maintain endurance and build strength while letting your body heal.

A Rowing Workout for Runners

Want to experience all those incredible rowing benefits for runners? It’s easier than you think. Here’s a sample rowing workout for runners so you can integrate rowing into your routine.

We recommend starting with 2–3 sessions per week, lasting 20–30 minutes each. Adjust based on your running schedule and fitness goals.

 

Warm-Up (5 minutes)

· Start with an easy row at a steady pace. Focus on your form: legs drive first, then the core, and finally the arms.

· 

Interval Training (20 minutes)

· 1-minute sprint: Row at 90% effort.

· 2-minute recovery: Row at a slow, steady pace.

· Repeat this cycle 8–10 times.

 

 

Cool-Down (5 minutes)

· Finish with a gentle row to bring your heart rate down and stretch your muscles. 

Pro Tip: Adjust the resistance on your rowing machine to simulate the intensity of a hill run or sprint workout.

 

Rowing Machines for Runners: What to Look For

When choosing a rowing machine for runners, consider these factors:

Compact Design: If space is tight, look for a foldable or compact rowing machine.

Smooth Resistance: Opt for a model with adjustable resistance levels for varied workouts to match your favored running intensity.

Sturdy Build: Your machine should be durable enough to withstand intense workouts.

Tracking Features: Machines that monitor metrics like distance, stroke rate, and calories burned can help you measure progress and compare results with your running training.

The JOYSONG Compact Cube Rower is a runner’s secret weapon in disguise - a sleek powerhouse that folds away to be stowed neatly at home. Its innovative dual resistance system blends water and magnetic resistance for a smooth, customizable workout that mimics the rhythmic flow of running.  

The whale fin-inspired 10-blade water tank design ensures whisper-quiet yet powerful strokes, while its ergonomic features, like a supportive seat and multi-data digital display, provide comfort and precision. Perfect for cross-training, the Cube Rower helps you build endurance, strengthen muscles, and crush goals, all without leaving home. Who needs a gym when your cardio game fits in the corner?

Rowing really is the Swiss Army knife of workouts for runners: it strengthens, conditions, and protects your body in ways running alone can’t. By incorporating rowing workouts for runners into your regimen, you’ll build a stronger, more balanced body that’s ready to tackle any race—or just survive your next long run.