Rowing is Better Than Running: A Convincing (and Slightly Biased) Argument
If you’re looking for a new workout routine, you’ve probably been told the usual: “Just go for a run!” As if jogging endlessly in a straight line is the only way to break a sweat. But let me throw a curveball your way — have you considered rowing instead? Before you picture a group of athletes gliding through the Thames River, let’s clarify that rowing isn’t just for people with Lycra and a penchant for synchronized movements. Even if you’re nowhere near a boat, you can still hop on an indoor rowing machine and discover a world of benefits that might just make you ditch running altogether.
So why is rowing better than running? Let’s break it down, humor included.
1. A Full-Body Workout: No Muscles Left Behind
When you’re running, let’s be honest, your legs are doing most of the heavy lifting. Sure, your arms get to awkwardly sway at your sides, but that’s just for balance (and for making you look slightly ridiculous). Rowing, on the other hand, is the gift that keeps on giving to every muscle group in your body.
Each stroke activates over 85% of your muscles — quads, hamstrings, glutes, core, back, shoulders, and arms all get in on the action. It’s like a buffet of gains where every muscle gets a serving. Compare that to running, which is like feeding your quads a five-course meal and giving your biceps the cold shoulder.
Plus, if you’ve ever felt that bittersweet burn from pushing through a tough row, you know that nothing quite beats the satisfaction of feeling your entire body work as a unit. Running might leave you with sore calves, but rowing can give you the sensation that your entire body went to war — and came out victorious.
2. Low Impact, High Reward: Saving Your Knees and Ego
Running can be hard on the joints, especially if you’re pounding the pavement (or worse, an unforgiving treadmill). Every footfall sends a jolt up your legs, rattling your knees and hips like an over-caffeinated drumline. For many people, running’s impact is akin to slowly chiseling away at your joints with a sledgehammer.
Rowing, however, is much kinder. It’s a low-impact exercise that delivers high results. The sliding seat and fluid motion minimize joint stress, making it an ideal workout for anyone — whether you’re a seasoned athlete, rehabbing an injury, or just someone who values the ability to climb stairs without wincing. With rowing, you can push yourself without sacrificing your knees to the fitness gods. Your future self, who doesn’t want to buy stock in knee braces, will thank you.
3. More Than Just Cardio: Building Strength and Endurance
Running is great for cardiovascular health, but it often neglects another crucial aspect of fitness — strength. You might see runners who can go for miles, but hand them a grocery bag, and suddenly it’s a challenge. Rowing, however, strikes the perfect balance between cardio and strength training.
With every stroke, you’re not just elevating your heart rate; you’re pulling against resistance. It’s like doing a deadlift and a squat at the same time while moving through a pool of molasses (but in a good way). This combo builds endurance and strength, making rowing a one-stop shop for fitness gains.
4. Less Boring, More Engaging
Ever tried to distract yourself on a long run by counting stoplights or reading bumper stickers? Yeah, me too. Running has a way of making minutes feel like hours, especially if you’re on a treadmill, a device so dull it should come with a mandatory playlist of motivational speeches.
Rowing, by contrast, is far more engaging. There’s something oddly satisfying about the rhythm of each stroke. The way your body moves in a sequence — push with the legs, pull with the arms, release — keeps you focused and in the zone. It’s almost meditative. There’s no “staring at the clock” syndrome, because you’re too busy perfecting your form, crushing your split times, or just pretending you’re racing down a river to victory. It turns a workout into a game of “how can I go harder and faster?”
5. Burns More Calories: The Secret Weapon
If calorie-torching is on your priority list, rowing wins again. On average, rowing can burn up to 600 calories per hour, depending on your intensity and body weight. Compare that to running, which typically burns around 400-500 calories per hour at a moderate pace. Plus, because rowing works more muscles simultaneously, your post-exercise calorie burn (hello, EPOC) tends to be higher, giving you a longer-lasting metabolism boost.
In other words, rowing is like a financial advisor who finds extra returns on your investment. You’re getting more bang for your buck with every sweaty minute.
6. It Makes You Feel Like an Athlete (Even If You Aren’t One)
Running is a lot of things, but it’s rarely glamorous. Even the most experienced marathoner ends up looking like a sweaty, gasping mess by the end. But when you’re rowing? You get to channel your inner Olympian. It’s one of the few exercises where you can feel both graceful and powerful.
There’s something about the motion of rowing — the fluidity, the speed, the sound of the flywheel whirring (if you’re on an indoor rower) — that makes you feel like a legit athlete. Whether you’re rowing for distance, racing against the clock, or just trying to finish a workout without falling off the seat, you’ll feel a sense of accomplishment that’s hard to match with running.
Final Thoughts: Team Rowing FTW
Running has its place in the fitness world, and I’m not saying you should abandon it forever (unless you want to — I won’t judge). But if you’re looking for a workout that’s full-body, low-impact, and won’t bore you to tears, it’s time to give rowing a shot. It’s a dynamic exercise that builds strength, burns fat, and keeps your joints intact. So next time someone tells you to “just go for a run,” feel free to give them a wink, a smile, and a quick flex of your new, rower-defined arms.
Rowing is where it’s at. Take that, running.