Rowing vs. Running

[gmt-nyc]

I was hoping to start a friendly discussion about running vs. rowing in training programs. I searched the forums, and couldn't find any previous threads on this topic so I figured I'd start one given the 2/15 WOD.

I happen to agree with Coach Glassman's (CrossFit founder) assertion that no cardio activity leaves the same impact as the rower. I've always found the rower to be a great workout, and have worked down to a 1:25 500m sprint and an 18min 5K. My guess is that the physical exertion from rowing is probably more similar to that of swimming than to that of running.

For full disclosure, until now I've been lazy about swimming, but I plan on getting in the pool a lot more in coming weeks. The last time I swam this summer I was gassed pretty quickly despite being a decent swimmer. Likewise, rowing can gas you pretty easily, even at a moderately high effort, while running even at a sprint (whether outside, or on the treadmill at the minimum 3% grade to simulate an outdoor run according to CrossFit lore) doesn't ever seem to have the same lasting impact during a WOD as a solid row. Granted, when I run the 400m outside, it's pretty flat so I'm sure some of you may have other opinions.

But to row you need a rower. To run you just need to put on the sneakers and go. So I understand why running is included as part of WODs more often than rowing, but when there's a choice to "Run or Row" I've always wondered why the distance is the same, or sometimes more for the row (like the 2/15 WOD). If the row is more taxing on the body, why not make the runs longer when there's a choice?

Anyway, I'd like to hear from the training gurus their thoughts on rowing as an alternative to running. And comparing rowing vs. running as a means of training when a swim is not possible. I left biking out because there are really no hills here in NYC to speak of, but feel free to add biking to the discussion as well if you think it's warranted.

[skie]

Rowing I think, is a more effective cardio workout. Of course I am biased since I was on my college crew team for 2 years. Many rowers row b/c of bad knees mainly. I just did it b/c I hate running.

BTW, excellent times, especially the 1:25 split time. Whats your 2k time?

[king henry viii]

it's been proven that world class rowers have the largest hearts of all endurance athletes.

[gmt-nyc]

Thanks. I'm not a huge fan of running either. For some reason I've never done a 2K row, but I did a 1K in 3:21. Before finding CrossFit back in October I used to do a 3K warm-up in just under 12 minutes then go on to traditional strength training. Needless to say I find CrossFit far more effective and interesting. I pretty much average 500m splits in the mid-to-high 1:40s on the Concept2 when not doing a sprint. I'll do a 2K sometime this week and will post my time as now you've got me curious.

[montstar]

"While cross-training is beneficial, no lower-body workout will prepare your legs for the rigors of running as well as running, itself. Students who have not run enough miles or trained in boots in advance of BUD/S risk stress injuries to their legs which will send them back to the next class or out of the program. Run consistently, increase your mileage wisely, and progressively add in running in boots and soft sand."

[king henry viii]

"While cross-training is beneficial, no lower-body workout will prepare your legs for the rigors of running as well as running, itself. Students who have not run enough miles or trained in boots in advance of BUD/S risk stress injuries to their legs which will send them back to the next class or out of the program. Run consistently, increase your mileage wisely, and progressively add in running in boots and soft sand."

no one said anything about training for BUD/S specifically. Just running vs. rowing in general, for fitness. otherwise you'd be right.

[bk0078]

to everyone who is experienced at rowing-
i know this is a sort of personal question but i have a problem with my family jewels. i dont want to get into the details... but do you guys have a problem with this as well? like do you guys wear jocks or sliders? im tired of my problem.

you guys can joke all you want, it is sort of funny, but really, i need some help cuz it gets annoying each time i get on the rowing machine and dealing with this uncomfortable problem

[bk0078]

sorry i didnt mean to double post but i dont see a edit post option. so anyways i thought my post was TOO vague for people to respond but it just feels like if i keep them down below my thighs when i row on those tiny *** rowing machines im sitting on them, and if i try to keep them above my thighs in a rowing position, one always tends to slip down beow my thighs and that also causes a lot of discomfort.

like i said im sorry for being a little personal but im just wondering if anyone has had discomfort in their groin area cuz of rowing.

oh yeah my 5k row- 20 min.

[rsctt83]

I believe that from a respiratory/circulatory systems point of view any activity which elevates your heart rate will achieve the same cardio benefits. This would include bike, swimming, rowing machine, elliptical, stair climber you name it. The difference would be which muscle groups are being trained during the cardio workout. If you are just training to get in shape with no need to get your legs strong for running than any of the above will do the trick. On the other hand if you are training with thought of SOF than you need to get your legs strong so that you can go for extended hours whether it be runs, O-course, ruck marches, logs ..... you are going to be on your feet/legs for hours upon hours. Running is the best way {probably only way} to develop this level of endurance.

You need to extend the length of runs and throttle down the intensity, start off LSD {long, slow distance training} and throw in one day a week of speed work.

[YoungerPope]

bk - I have the same problem. I get my feet strapped in, adjust everything, and put my legs close enough together that it doesn't happen again. Haha it's kind of embarrassing since it's so obvious what I'm doing but it's better than feeling like I'm damaging my manhood every pull.

[bk0078]

bk - I have the same problem. I get my feet strapped in, adjust everything, and put my legs close enough together that it doesn't happen again. Haha it's kind of embarrassing since it's so obvious what I'm doing but it's better than feeling like I'm damaging my manhood every pull.

well im not glad that you have the annoyance as well, but im glad im not the only one lol!

[montstar]

I believe that from a respiratory/circulatory systems point of view any activity which elevates your heart rate will achieve the same cardio benefits. This would include bike, swimming, rowing machine, elliptical, stair climber you name it. The difference would be which muscle groups are being trained during the cardio workout. If you are just training to get in shape with no need to get your legs strong for running than any of the above will do the trick. On the other hand if you are training with thought of SOF than you need to get your legs strong so that you can go for extended hours whether it be runs, O-course, ruck marches, logs ..... you are going to be on your feet/legs for hours upon hours. Running is the best way {probably only way} to develop this level of endurance.

You need to extend the length of runs and throttle down the intensity, start off LSD {long, slow distance training} and throw in one day a week of speed work.

Is it in your opinion then that interval training for one day a week will suffice?

[chris1744]

bk and younger -

try wearing a jock strap.

[jmikem825]

I ran cross country in high school, so I'm a big fan of "short shorts" running shorts. They have an inside liner that holds everything in place nicely while running or rowing. Some may be embarrassed to wear only short shorts, but they can be worn under gym shorts the same as any other underwear would be. And yes, the running shorts are not meant to have anything else worn under them, the liner works, trust me.

As to which works better, I think they are a very different workout which both yield great cardio and overall fitness results. They work different muscles in the legs, and rowing includes more upper body. Rowing/running/swimming combined are a great combo for endurance and cardio. I don't think training preference should be taken over one or the other, just personal preference while mixing up the workout. While I don't enjoy erging much myself - much the same as I hate treadmills, you don't move anywhere - perhaps it could be relaxing to go row a 10k, like a long distance run would be relaxing for me. As with most exercise, having a buddy along with you definitely makes it more enjoyable, whether running together or side-by-side erging, though I find it harder to talk on the erg trying to keep steady rate/power.

[skie]

The reason why I ask your 2k split time is because that is the length of the races during the the general season. 6ks are usually done during the fall. Try those times. During a 2k, I think the world record is a 4-5 min time.

[loggerhead]

This is the first time I've posted on this forum or any forum for that matter, but have been actively reading through many of the discussions. With that, thank you ALL for the wealth of knowledge you've supplied me with. Many of my questions have been answered by your discussions and I am grateful.

With that out of the way, I thought for once I might be able to add a bit of value to a discussion and felt I should share my experience to help those that posted about experiencing a bit of "discomfort" while erging. I should maybe mention that I rowed in college, and currently use erging to supplement my running and cardio work.

First off, I understand your pain COMPLETELY, nothing gets your attention like squashing your guys while in the middle of a piece. Just be grateful your erging and not rowing, b/c no one is going to ram an oar in your back if you stop to adjust.

Secondly, keep 'em up... (the other option suggested was below) it's far more comfortable that putting them between the hard seat and a pair of driving quads. It usually takes a bit of maneuvering after you begin to find your "comfort zone" and don't be self-concious about it... the ladies love it. Especially if you're wearing a pair of JL racing trou (wouldn't erg without them); not to mention, it's hard to adjust with any success with just typical shorts on. http://www.jlracing.com/tab.2.html

And many of you are probably wondering, "Does this guy actually wear JUST trou while erging?" The answer is yes. I workout with shorts over the trou, until I begin my erg piece, then I strip down. You will get stares, and you will feel embarrassed, but it's not that big of a deal and you don't want to get shorts caught in the slide (again, more of an issue on the water). Who knows guys, you might get a few numbers.

As far as times go, my best hour piece was 17,255m, my typical 2,500m was sub 8min, and the rest of my times evade me, but if anyone cares, and I doubt you do, I probably could find my old spreadsheets with my team's times for various pieces. Also, these times are those of someone rowing at a collegiate level, unfortunately, I no longer pull quite as hard.

When I sit down now, I like to pull at about a 2:00 split, but often pull in the 1:50 - 2:00 range for longer pieces (10-20K). If you're wondering, pulling a 2:00 split, hopefully, should be very relaxing. Almost to the point were you could sit and pull at that pace all day (I used to be able to nod off while pulling a 2:00 split, seriously). I keep the rate at a 24 when I go easy and move up to 26 for splits in the 1:45 - 1:55 range. Then if you're feelin' energetic and what to pull in the 1:30 - 1:45 range I'd keep the rate between 28 - 30. (I'm not sharing personal times to say, "hey, look at me," I just thought some of you might get some benefit out of knowing different targets and benchmarks.)

I do realize this was long, and off the main topic, for this I apologize. But when I read about guys squishin' berries and see no responses to help them out I feel obligated to offer a bit of advice.

Thanks again for this site.

[loggerhead]

Okay, so I was erging today and came to realize that my previous post wasn't completely accurate. When I comes to placement, your sack is actually tucked down with your guy on top of your quads. I believe ultimately it depends on personal preference, but your best bet to a comfortable workout is picking up a pair of trou to keep everything in place. Sorry about the mis-information...

[sonovthegun]

My two cents: I too have noticed that I die much more rapidly on a good "row" than on a run. I also feel that the lung burn is different; there is a much more battery acid feeling sucking in all that outside air than rowing in a gym. That's just me.

My question: I don't have access to a rower. So, as prescribed on the CF website, I substitute with Sumo Dead Lift High Pull at 45 lbs. Is this easier, harder, or just about the same? Anyone done both?

Also, as to running vs. rowing -- another observation. When I run, I feel, like I said, lung burn, so to speak [got a little comma happy there, hunh?]. When I row, I feel much more likely to just collapse after completing the prescribed distance. Weird.

dg