Rowing and Running for Fitness

(Illustrative Only)

Rowing versus running is an interesting comparison because I have done both within my life. While I can still run, I do not enjoy it as much as I used to, and my body usually reminds me the next day if I have not been consistent. Rowing, on the other hand, offers a different kind of workout and is generally easier on the joints, which can help reduce the risk of injury. Whether using a sculling shell or a regular rowboat, rowing provides an excellent cardiovascular workout, though sculling and sweeping tend to be faster and more enjoyable.

One idea I continue to consider is finding a sculling shell to bring to Escanaba, Michigan, and using it on Little Bay de Noc. There are a few universities within a couple of hours that have rowing programs, but I may need to purchase one myself and bring it back. It is like glass some mornings. We will see. 

Rowing is an effective way to build cardiovascular endurance and improve overall fitness. It is a full-body workout, so beginners will likely experience some muscle fatigue and soreness at first, but over time it develops strength, muscle tone, and endurance. If you look at experienced rowers, they are typically in excellent physical condition, much like athletes in sports such as volleyball, swimming or sprinting.

Beyond the physical benefits, rowing offers a connection to the water and nature that many other workouts cannot provide. I usually go out in the mornings before the water gets busy, when everything is calm and quiet. The water is crystal clear, ducks are taking off, and there is very little outside noise. It creates a sense of peace and connection that can change your perspective and set a positive tone for the day. Much like surfing or snorkeling, being on the water has a way of helping you feel refreshed and mentally recharged.

Rowing is a great option for anyone looking to improve fitness while protecting their joints and enjoying the outdoors. As a certified fitness trainer, I also work with people as a hobby. If you are interested in getting started with rowing or developing a fitness plan, feel free to send me a message, and we can discuss virtual coaching or building a customized program together.

How Rowing Affects Heart Health Compared to Running

• Both rowing and running improve cardiovascular health, reduce the risk of heart disease, and help lower blood pressure.
• Rowing strengthens the heart by increasing stroke volume and engaging the full body, often resulting in larger heart adaptations compared to running.
• Running may improve VO₂ max and arterial flexibility more effectively during moderate exercise due to its weight-bearing and impact-related demands.
• Rowing provides a low-impact alternative that reduces stress on joints while still delivering strong cardiovascular and muscular benefits.
• The choice between rowing and running depends on individual fitness goals, physical limitations, and personal exercise preferences.

Gora, A. (2025, March 13). How does rowing affect your heart, and is it different to running? Live Science. https://www.livescience.com/health/exercise/how-does-rowing-affect-your-heart-and-is-it-different-to-running