# Is The Rowing Machine Good For Runners? **By Aviron · Published November 1, 2022 · Updated June 7, 2023** Rowing is an excellent exercise for runners, strengthening the upper body and improving cardio fitness. Because it is low impact, it is also ideal for anyone recovering from an injury or looking to cross-train without adding stress to the joints. --- ## Why Runners Should Use Rowing to Gain Muscle Strength and Endurance Hard running surfaces can be difficult on the body over time, leading to joint pain and injuries. Rowing is a low-impact activity that takes strain off the joints while still providing an excellent muscle workout. As a result, runners can better handle the impact of running while reducing their risk of injury. --- ## Rowing Changes Movement Patterns Rowing uses different muscle fibers than running, building strength in areas that may not get trained as much through running alone. This can help improve running performance. Additional benefits include: - A rhythm similar to running, making it feel natural and familiar - Full-body coordination that engages both body and mind - Support for cognitive function during recovery from long runs --- ## Rowing Is a Low-Impact Way to Gain Muscle Strength Runners are susceptible to a range of injuries, including shin splints, stress fractures, Achilles tendinitis, and plantar fasciitis, largely due to the impact of running on hard surfaces. Rowing addresses this by: - Eliminating the jarring effects on knees, hips, and ankles - Engaging the core and teaching the whole body to work in unison - Improving form, which reduces fatigue-related injuries such as pulled muscles or compromised running mechanics --- ## Rowing Can Build Stability A rowing machine can provide increased stability for runners. Staying mindful of center of gravity helps keep the body upright and improves key performance indicators such as staying on course and hitting stride. Building this solid foundation through rowing can help take running to the next level. --- ## Rowing Builds Legs, Hips, Core, and Arms Muscle Strength The whole body is involved in the running motion, not just the legs. Rowing builds strength across: - **Legs and hips** – supporting the primary running muscles - **Glutes** – many runners have weak glute muscles that affect speed and form; rowing helps build stronger glutes - **Core** – proper rowing form requires core engagement, developing a strong and stable midsection essential for efficient running - **Arms** – contributing to overall upper-body balance during movement --- ## Rower Tips for Runners ### Use a Rowing Machine to Mix Things Up and Reduce Injury Rowing works different muscles and movement patterns than running. Mixing up a training routine improves performance and reduces injury risk. ### Swap a Running Day With a Rowing Day Recovery days are critical for runners. Supplementing running workouts with rowing can help the body recover faster and return to running stronger. Changing movements provides a different training stimulus that aids running recovery and builds strength in areas undertrained by running alone. ### Use a Rowing Machine to Improve Performance Because rowing is low impact, it builds lower-body strength without excessive joint strain. It also: - Improves endurance and lung capacity, both essential for runners - Enhances overall coordination and balance as a full-body workout - Helps avoid injuries while still building fitness --- ## Summary For runners seeking an efficient cross-training method that reduces wear and tear on the body, a rowing machine is a strong option. It builds full-body strength, improves stability and endurance, changes movement patterns, and supports injury prevention and recovery. Learn more about the Aviron rower and how it can support your running training: [Aviron Impact Series Rower] : https://www.avironactive.com/shop/impact-series-rower/ --- **Tags:** Aviron, Health & Fitness **Canonical URL:** https://www.avironactive.com/blog/is-the-rowing-machine-good-for-runners/