How Running Can Benefit Rowing Training

Running is one of the simplest ways to add aerobic training to a rowing programme. You can do it almost anywhere, and it conditions the legs and heart in a different way from rowing. It also has costs worth knowing about.

Benefits for rowers

• Aerobic fitness: easy runs add volume without needing a machine or boat. A bigger aerobic base helps you hold pace and recover between efforts. See all you need to know about aerobic capacity, and how cardio can help you become a better rower for how it fits with harder work.
• Convenience: useful when you’re travelling or the water is closed. Trainers and a route are all you need. If running doesn’t suit you on those days, our guide to the best alternatives to rowing covers other options.
• Leg conditioning: running builds leg endurance and strengthens bones and connective tissue through impact.
• Mental variety: a change of scenery helps motivation, and running outside brings daylight and fresh air.
• Easy to measure: pace, time and heart rate give simple ways to track your fitness.

Drawbacks

Running is higher impact, and a rapid increase in running volume is a classic route to shin, knee and foot problems. It also trains your legs differently, so heavy running can leave you tired for rowing. It doesn’t use the upper body in the way rowing does, so it won’t replace pulling strength. Rowers who are tall or heavy may find the impact especially demanding. See rowing vs running for the comparison.

How to use it

• Start with one or two easy runs a week, of 20 to 40 minutes.
• Increase distance and frequency slowly. A common rule of thumb is to change only one thing, either distance or frequency, at a time.
• Keep runs easy unless they replace a hard row. You should be able to talk.
• Avoid hard runs before key rowing sessions or tests such as the 2k erg test.
• Wear properly fitted running shoes, and stop if you feel sharp pain.
• Warm up with a few minutes of walking and easy jogging, and cool down afterwards.

A gentle eight-week build

This is a general illustration, not a prescription. Adjust to your fitness and recovery.

Weeks	Running	Notes
1 to 2	2 x 20 minutes, walk-jog mix	Mostly walking if you’re new to running
3 to 4	2 x 25 to 30 minutes, steady easy	Continuous jogging at a conversational pace
5 to 6	2 x 30 to 35 minutes	Add a few gentle strides at the end of one run
7 to 8	2 x 35 to 40 minutes	Optional short brick session: 20 minutes rowing then 15 to 20 minutes running

Skip a week of increases if you feel unusually sore or tired.

Sample week

Day	Session
Monday	Rowing, steady
Tuesday	Rowing, intervals
Wednesday	Easy run
Thursday	Rowing, steady
Friday	Rest or strength
Saturday	Long row
Sunday	Easy run or rest

Adapt this to your own schedule, experience and recovery. A GP or physio can advise if you have joint or other health issues.

Common mistakes

• Running too fast. Easy means easy.
• Adding running on top of a full rowing load. If you add runs, trim something else.
• Skipping strength work. Strong legs and hips tolerate impact better.
• Ignoring niggles. Early shin or knee aches are a reason to cut back.

Staying motivated

Run with friends or a club, mix routes and keep a log. For the wider picture, see cross-training for rowers.