Indoor Rowing Machines

Indoor rowing machine are the perfect cross training partner for runners

Whatever level your running is at cross training is really important. You need look at options like cycling and swimming to build fitness and reduce stress on certain muscles, especially those in your legs. Much overlooked but arguably the best compliment to running are indoor rowing machines. Read this post to find out why.

---

Most decent sized gyms have rowing machines and many of these are the Concept 2 rower. There are many other options on the market and the principles discussed here apply to all of them, but the Concept 2 is the market leader.

So why are they so good for your running?

They help build overall fitness

If you want to assess your overall fitness levels at any given time, spend 5 minutes on an indoor rowing machine. There is no better piece of gym equipment that can tell you exactly how fit or unfit you are. Unlike all others it works pretty much all of your cardiovascular system and if your fitness isn't great you'll know about it pretty soon. After a month or so of using a rowing machine the difference can be very significant. And because of the excellent display monitors that most of them have you'll be able to record your progress and track the changes. You can link fitness apps into them and download the information you need to your phone.

They help develop your legs

One particular benefit to runners is that they give your legs a good workout. They are non load bearing, unlike running, so this approach is perfect. You strengthen your legs and take the weight off. Ideal. Many people's technique on rowing machines is wrong. They pull too much with their arms and strain their back. Rowing machines are all about driving with your legs and using your arms to guide the bar. Of course you'll end up pulling but the real effort should come from your legs.

They help develop your breathing

It is really important when you're running that you begin to develop a breathing pattern. Indoor rowing helps with this. Creating a breathing rhythm can really help your rowing workouts and you can use this best practice with your running. Ideally, the rhythm of your breath will relate to the rhythm of your stroke when you're rowing and your cadence when you're running. Establishing a breathing pattern supplies regular oxygen to your muscles so they can function optimally, and it can also help you increase the intensity of your workout, especially on those days when you are less motivated to put in a hard effort.

They are perfect for bad weather

When the weather's not right for a run (and this might be because it's too hot or too cold), you don't need to just switch to a treadmill in the gym. The rowing machine gives you an alternative that has real benefits. Many runners don't like treadmills, for a variety of reasons and regard rowing machines as too 'non-specific'. Don't think like that. Think of them as the perfect alternative; not a rest day exactly, but an alternative. Remember that they aren't just a bad weather option, they are an important part of your cross training regime.

They are great for setting goals

Goal setting is crucial when you're training. You need to have something to aim for. The rowing machine is the ultimate in goal setting. The monitor on the Concept 2 rower has a multitude of metrics and you can track your improvements in many ways. One of course, is time spent and then there's cadence, distance covered and stroke rate, amongst many others. The beauty of the rower is that you can set daily targets and you will see improvements. These can then be stored for you to download. If you've a machine at home just leave the data on the monitor and toggle through when you need a lift. Not every day will see improvement, both most will. Leave it a month with no training, go back on the rower and you'll inevitably see a decline. It really does give you a very accurate picture of where your fitness is at.

Many gyms operate group classes for indoor rowing with visualisation as the motivator. Have a look and see if your local gym has this option. They are a perfect way to build fitness and give you the opportunity to work with others. There can be a real spirit of camaraderie which is great to have when you're running, which can at times be a lonely sport if you're not running with others.