Are you a runner or rower? What is your calling as a fitness enthusiast?
Fun facts:
- 6 weeks of rowing can increase back muscle strength by 33.9%
- Running for at least 10 minutes a day can significantly lower your risk of cardiovascular disease
Running has been part of the human DNA since time immemorial. Whereas humans have been rowing since we learnt to use the waterways for travelling. Eventually we developed both of them as form exercise and sports that are enjoyed by all.
Both have considerable health benefits, ranging from enhancing heart health to increasing endurance and burning calories. However, there are differences in terms of impact, muscle engagement, and overall fitness advantages. If you’re wondering which workout is ideal for you, this article will compare rowing with running based on a variety of characteristics, allowing you to make an informed decision.
Cardiovascular and Endurance Benefits
Rowing and running are both excellent aerobic exercises that get your heart pumping and increase your lung capacity. Running is a high-impact activity that strengthens the heart, builds stamina, and improves oxygen utilisation in the muscles. It is very good at increasing general endurance and cardiovascular health.
Rowing, on the other hand, has similar heart and lung benefits but engages different muscle groups. The cumulative action of pushing with the legs and pulling with the arms ensures that more muscle groups contribute to endurance development, resulting in increased total stamina.
Muscle Engagement and Strength Development
One of the most significant differences between rowing and running is the amount of muscles used during the activity. Running focuses on the lower body, particularly the quadriceps, hamstrings, calves, and glutes, while also exercising the core for stability. It does not provide adequate upper-body activation until paired with resistance workouts.
Rowing, on the other hand, is a total-body workout that uses around 86% of the body’s muscles. Each stroke stimulates the legs, abs, back, shoulders, and arms. This makes rowing a more complete workout in terms of strength and muscular growth, especially for people who want to tone both their upper and lower bodies.
Impact on Joints and Injury Risk
Running is a high-impact activity that puts stress on the knees, ankles, and hips. While it strengthens bones and increases joint resilience, poor running form increases the risk of overuse injuries like shin splints, stress fractures, and knee pain. Those with previous joint problems or a history of injuries may find running difficult over time.
Rowing, on the other hand, is a low-impact exercise that reduces joint stress while providing an intense cardiovascular and muscular challenge. People with joint issues, arthritis, or previous injuries can participate in a high-intensity workout without aggravating pain or suffering thanks to the fluid, sitting action.
Calorie Burn and Weight Loss
Caloric expenditure varies according to workout intensity, duration, and body weight. Running typically burns more calories per minute than rowing, particularly at greater speeds or inclines. A person weighing 155 pounds may burn around 372 calories running at 6 mph for 30 minutes, compared to 260-316 calories rowing at a moderate to strong tempo.
However, because rowing engages the entire body, it can considerably contribute to fat loss and muscular tone over time, resulting in enhanced metabolic function. Because muscle burns more calories at rest than fat, people who incorporate rowing into their daily routine may achieve long-term fat loss even when they are not exercising.
Mental Health and Psychological Benefits
Both workouts promote mental health by generating endorphins, lowering stress, and enhancing mood. Running, sometimes known as the “runner’s high,” can be meditative and help clear the mind, particularly in outdoor settings.
Rowing has a similar rhythmic, contemplative aspect that can help reduce anxiety and increase focus. Furthermore, because it is a lower-impact activity, it may be more manageable for people who suffer from stress-related joint pain.
Accessibility and Equipment Requirements
Running requires only a good pair of running shoes and an appropriate surface. It may be done outside or on a treadmill, making it an easy and affordable workout.
However, rowing involves the use of a rowing machine or watercraft. Rowing machines are great for indoor exercise, but they are expensive and take up a lot of space. Water rowing necessitates access to a body of water and adequate technique, making it inaccessible for some people.
Outdoor versus Indoor Training Experience
Running allows for both outdoor and indoor workouts. Many runners like jogging in natural settings, which can improve mental health and make training more enjoyable. Treadmills, on the other hand, provide convenience and control over the speed and slope.
Rowing is mostly an indoor activity unless you have access to a body of water. Water rowing can be an exciting experience, but it demands additional training and equipment. Rowing machines accurately imitate the rowing motion, making them an excellent choice for individuals who prefer indoor training.
Cross-training Benefits
Rowing and jogging work nicely together in a workout routine. Rowing is a popular cross-training activity among athletes since it helps to balance their training, decrease impact-related injuries, and build various muscle groups. Rowing can help runners gain upper-body strength and endurance while putting less strain on their joints.
Similarly, rowers can add running into their training regimen to improve bone density and cardiovascular endurance. A balanced blend of both routines can help prevent overuse injuries and build a well-rounded fitness regimen.
Equipment Cost & Considerations
Running requires only a good pair of running shoes and an appropriate surface. This makes it a cost-effective and accessible workout option for the majority of individuals.
Rowing, on the other hand, requires specialised fitness equipment, whether a rowing equipment or watercraft. Indoor rowing machines can be pricey and demand room, making them a more significant commitment than running. However, for those who prefer a scheduled and low-impact workout, investing in a rowing machine may be beneficial.
Community and Social Aspects
Both running and rowing have strong communities that provide motivation and camaraderie.
Running has a strong communal component, including local running organisations, marathons, and virtual challenges. It is easy to find jogging partners or join events, making it a sociable and enjoyable exercise.
Rowing also has a strong community, especially among those who participate in team rowing events. Indoor rowing contests and online networks give incentive and friendship for rowing enthusiasts.
Rowing vs. Running in Different Age Groups
- Young Adults: Both exercises are great for increasing endurance, strength, and cardiovascular fitness.
- Middle-Aged People: Rowing is frequently preferable for people with joint issues, although jogging is still an excellent option for preserving bone density.
- Seniors: Rowing is a safer, lower-impact alternative to running, which reduces the chance of falls and joint problems.
Which Workout Is Right for You?
Select Running If:
- You prefer outdoor exercise and require a convenient, equipment-free workout.
- You’re preparing for endurance activities such as marathons or races.
- You want to increase lower-body strength and bone density.
- You prefer high-intensity, calorie-burning exercises.
Select Rowing If:
- You need a low-impact workout that is gentle on your joints.
- You want a full-body workout that increases endurance and strength.
- You can use a rowing machine or participate in water sports.
- You are looking for a cross-training exercise to supplement your running.
Which activity will you choose?
Sometimes it’s about the activity that gives you a high and sometimes it is about being consistent or may be mixing things up. We recommend the latter. By incorporating both rowing and running, you can enjoy the full range of benefits while keeping your routine fresh and engaging. Rowing and jogging provide excellent cardiovascular and fitness advantages, and the best choice depends on your goals, physical condition, and preferences.
If you prefer outdoor exercise and high-intensity calorie burn, running may be your best option. For individuals wishing to improve their fitness, combining both activities into a well-rounded plan can provide the best of both worlds.At Lee Warehouse, we offer a wide range of fitness equipment, including rowing machines and accessories, to support your training. Let us know how we can help you find the right gear for your fitness journey!
