Ergo V Running; which one gives a busy bloke the best blood pumping workout?

If you are like me, working out on the weekends looks a lot different than it does during the week. Neither are particularly full of free time; weekends can be running the kids from one activity to the next, whilst weekdays can be choc-full of meetings (zoom or face-to-face), emails, phone calls and generally longer hours sitting at a desk.

If i had to chose, I would still say my weekends are generally the least hectic. If I feel like walking the last mile—or running an extra one—there’s time. But during the week, that laid-back attitude disappears, and I tend to head towards workouts that give me the widest variety of benefits in the shortest amount of time.

That’s where the debate of rowing vs. running comes in. Running has long been a go-to cardio workout of choice; you can do it pretty much anywhere and all you really need is a good pair of sneakers - personally I'm a fan of addidas but choosing a runner is a story on its own.

But with indoor rowing studios (and at-home rowing machines) becoming increasingly popular over the past few years, more people are starting to wonder if it can provide a more effective workout in a shorter amount of time.

How you define “effective,” however, depends on what you’re looking for when you exercise. Some people prioritize burning calories (aka energy). But there are lots of other reasons people exercise, such as improving mental health or increasing strength or mobility—all of which might make one person’s go-to workout not as “effective” for the needs of someone else.

With all of this in mind, both rowing and running can provide an extremely beneficial workout in many different ways. But which is better? Or are they the same?

Keep reading to see the benefits of each and to decide for yourself which one best meets your goals.

The benefits of rowing

1. It’s low-impact

This is a big benefit for me because I am often worried about too much impactful exercise and "over doing it" and possibly injuring myself. So, if you are experiencing joint pain (particularly in the hips and knees), or just find running too painful, it's possibly a good one to choose. I also found rowing to be a great workout option when I was recovering from an injury (all depends on your injury of course).

2. Rowing strengthens the upper body more than running

While both rowing and running work the lower body, there is no doubt rowing provides a better workout for the upper (if not total) body. The reasons being that your arms, shoulders, and back must all be engaged to pull the handle on the rower back toward the ribcage. Notwithstanding your legs are also heavily engaged in rowing too!

3. It also strengthens the core more than running

Whilst rowing and running both utilize your core, helping to stengthen the abs, rowing requires a bit more core strength than running. You can liken the rowing stroke similarly to a sit-up; it’s the same forward and back motion, with the core driving the whole move.

4. Rowing is good for your back

Rowing can especially feel good for people who sit hunched over a desk all day. Rather than sitting at the rowing machine all scrunched over (as you would your desk) the rowing motion pushes them back, undoing some of the damage of hunching them forward all day. Because of this, rowing can help improve posture when you’re off the machine, too!

5. Rowing strengthens the lower body

Rowing strengthens the lower body because it is first and foremost a leg driven exercise. In some respects, rowing is the complete, all body workout for both muscular and cardiovascular benefits.

6. It’s good for your heart

This really can apply to both rowing and running since they are both cardio-based workouts. The heart is a muscle and increasing your heart rate helps strengthen it. The Australian Government for this reason, suggests to accumulate 2-5 hours/week (let's call it an hour a day) of moderately intense exercise (subjective I know but imagine talking your way through exercise as = moderate) or 1-2 hours/week of high intensity cardio-based exercise (let's call this 20 minutes a day) to reap the benefits. Or of course a mix of the two.

The benefits of running

1. It doesn’t require any equipment

While rowing requires a rowing machine, running doesn’t require any equipment - well except for your standard running shoes and gym/running gear. This makes it less expensive and a workout that can be done virtually anywhere and at anytime.

2. Running strengthens your bones

It can be often overlooked as a benefit but running will helps you to develop more bone density. Sure, men are less susceptible to osteoporosis, however, men who have a history in the family, are obese, inactive, abuse alcohol may be more susceptible to bone density related fractures. That said, it's always best to seek guidance from your health professional before heading out for a jog if you think you are at risk of osteoporosis. For more info visit: https://www.betterhealth.vic.gov.au/health/conditionsandtreatments/osteoporosis-in-men

3. It’s good for your heart

Running benefits the heart in the same way as rowing. Running is an excellent means of conditioning the cardiovascular system. It is a highly aerobic activity that utilizes both fatty acids and carbohydrates for energy.

4. Running strengthens the core

While rowing may give your abdominal muscles more of a workout, running requires engaging the core the entire time, it also works to strengthen these muscles. When you engage the core, you actually maintain a better posture, so because of this, running can help with posture, too!

5. It’s a great lower body workout

Similarly to rowing, running is primarily a lower body workout, specifically targeting the quads, hamstrings, glutes, hip flexors, and calves. Because of this, it’s common for runners to have tight hips and hamstrings, so do make sure you adopt good habits around stretching and recovery.

So what’s the more effective workout?

Both rowing and running benefit the body in many ways, so choosing between them can still be tricky. The truth is, they’re both effective workouts. As a personal trainer, my advice if you are trying to decide which workout to do, is to focus on which one they enjoy more! Workouts should be fun. If you can combine the two into your cardio training then all the better, for I'm an advocate for adopting a wide and varied set of exercises.

On those busy days when you’re pressed for time, opt for running. If you have no time constraints, then it's the rowing machine all the way for that total body benefit.

Whichever YOU choose, just get back to healthy living!

The Healthy Bloke.