These days a lot of trainers are encouraging runners to take up rowing as a cross-training activity to help them with their running routine. A common question is why? What could it possibly contribute to your running routine?
While there are several cross-training activities which you can take up, rowing is actually one of the best activity for a runner as it provides you with a full-body workout and improved endurance.
Rowing not only helps in the toning of your upper body but helps you work your leg muscles making them stronger and faster than before.
In fact, your rowing capabilities would decide how good you will run. The more often and harder you row, the faster you will run.
This is because rowing requires you to keep a constant speed to ensure that you cover a distance in limited time and since your legs get used to maintaining the strokes, it gets easier to maintain your speed while running to turning you into a faster runner than before. Still, don’t believe me?
Well, here are a few reasons why every runner should incorporate rowing into their training schedule.
For strength and endurance
Rowing provides you with the best option of performing all those cardiovascular/anaerobic activities which are essential to your training. It ensures more intake of oxygen which can help you in avoiding fatigue and increase your stamina by a great deal.
The most important thing to know is that rowing is not an upper body activity, it requires the work of your leg muscles and lower body more than your arm muscles, and so is the perfect activity to choose when you are training for running.
In fact, in rowing, you need to work your muscles constantly and harder to overcome the initial pressure of water. All those strokes require you to maintain your strength which in turn helps in improving your endurance levels.
For quicker injury recovery
Many trainers recommend rowing as the perfect activity to take up when recovering from any form of injury. You don’t need to train on the track; you can simply take up rowing and still be fit enough to run once you have recovered. No need to compromise on your training anymore.
There are numerous workouts which you could choose from and as most of these workouts have adequate recovery time in them, you won’t be tiring yourself out and worsening your situation.
Another benefit of taking rowing as your cross-training activity is that you don’t have to worry about getting more injured while doing these workouts.
Rowing is a smooth activity and doesn’t put any kind of unnatural pressure on your muscles or joints; you just need to check out few rowing machine reviews, pick one that fits your needs and budget, learn the basic posture and then you are good to go.
Sample Workout to Tryout
If you are looking to test this theory and need some workout to check whether rowing actually helps a runner, then here is a workout that you can try.
This workout is perfect to give your legs the much-needed relaxation and not let you compromise on your training too.
- Warm up with a 5-minute easy rowing session.
- Row 500m for some time at a normal rate
- Row for 1 minute on an easy speed.
- Switch back to 400m rowing 4 times at a faster speed.
- Easy rowing for another 3 minutes
- Again repeat 4 times faster rowing of 400m.
- Again row easily for 3 minutes.
- Cool down by rowing easily for 5 minutes.