Rowing vs. Running: Which Workout Is Better for You?

When it comes to getting fit or losing weight, many people get confused about whether they should choose rowing or running. Both are great ways to exercise and have health benefits, but they work your body differently. Depending on your goals and what you like to do, one might be better for you than the other. In this article, we will compare rowing vs. running, showing you the benefits of each to help you decide which is right for you. We will look at how many calories you can burn, how they affect your muscles, and how each one impacts your joints.

1. What Is Rowing?

Rowing is a workout you do on a rowing machine, which helps you pretend like rowing a boat. You sit down on the machine and use your legs, arms, and back to push and pull. This exercise uses many muscles in your body and is very effective for building strength and getting your heart pumping. Rowing is low-impact, meaning it is easier on your joints, so it is a good option if you have knee or back problems. It also helps improve your heart health and builds endurance.

2. What Is Running?

Running is when you move your legs quickly to get your body going fast, outside on the ground or on a treadmill. Running uses the muscles in your legs, like your calves, thighs, and butt. It is a great exercise to get your heart rate up and help you get stronger over time. While running helps build endurance and strengthens your legs, it can be harder on your joints because it’s a high-impact activity. Running is also great for burning calories and staying fit.

3. What Are The Benefits of Rowing?

Rowing is a full-body workout that has many benefits:

• Works Many Muscles: Rowing uses about 85% of the body muscles, including your legs, back, arms, and core. When you row, you push with your legs and pull with your arms, giving your whole body a workout.
• Easy on Your Joints: Rowing is a low-impact exercise, which means it doesn’t put much stress on your knees, hips, or back. This makes it a good choice for people with joint problems or for those who want to avoid injury.
• Good for Your Heart: Rowing gets your heart pumping and helps improve your cardiovascular health. It’s a great way to build endurance, which means you can exercise for longer periods without getting tired as quickly.
• Builds Strength and Endurance: Rowing helps your muscles get stronger, especially your arms, legs, and core. It also helps you improve your stamina, which is your ability to keep exercising without getting tired.
• Burns Lots of Calories: Rowing can help you burn 600-900 calories per hour, depending on how hard you row. Since rowing works so many muscles at once, it burns a lot of calories and helps with weight loss.

4. What Are The Benefits of Running?

Running is a classic way to stay fit and also has lots of benefits:

• Great for Your Heart: Running is a fantastic workout for improving heart health. It makes your heart stronger, helping it pump blood better and giving you more energy for everyday activities.
• Burns Many Calories: Running helps you burn between 700-1,000 calories per hour, depending on how fast you run. It is one of the best ways to burn calories quickly, especially if you run at a high speed or do sprints.
• Strengthens Your Legs: Running works your legs, especially your calves, thighs, and glutes (butt muscles). The more you run, the stronger your legs will get, and your endurance will improve.
• Good for Mental Health: Running also helps your mind. When you run, your body releases chemicals called endorphins, which make you feel happy and relaxed. Running can help reduce stress and anxiety, and many people feel more focused after a run.
• Simple and Easy to Do: Running doesn’t require a lot of equipment, just a good pair of running shoes and you are good to go. You can run almost anywhere, whether it is on a treadmill, a track, or a trail outside.

5. Quick Overview: Rowing vs. Running

• Rowing: A low-impact workout that works your whole body, including your arms, legs, back, and core. It is great for building strength and endurance.
• Running: A high-impact workout that mainly strengthens your legs but also improves cardiovascular fitness. It is excellent for burning calories quickly and improving endurance.

5.1 Cardiovascular Health

Both rowing and running are great for your heart and lungs:

• Rowing: Rowing gets your heart rate up quickly and helps improve cardiovascular health. It works your entire body, which makes your heart stronger and helps your body stay fit.
• Running: Running is one of the best exercises for improving heart health. It strengthens your heart and lungs by getting them to work harder during exercise. The more you run, the more endurance you build.

Winner: It’s a tie! Both rowing and running are excellent for improving heart health.

5.2 Calorie Burn Comparison

Let’s see how many calories each exercise can burn:

• Rowing: Rowing can burn 600-900 calories per hour, depending on how fast you row. It’s a full-body workout, so it burns lots of calories.
• Running: Running burns about 700-1,000 calories per hour, depending on how fast you run and the intensity. Running at a faster pace or running uphill can burn even more calories.

Winner: Running burns slightly more calories, especially at higher speeds.

5.3 Weight Loss and Belly Fat Reduction

Both rowing and running can help you lose weight:

• Rowing: Rowing burns calories and works your core muscles, helping you lose fat all over your body, including your belly.
• Running: Running is great for burning calories and losing weight. It helps reduce belly fat, especially if you run at higher intensities or do interval training.

Winner: Running might help you lose belly fat a little faster, but rowing is still very effective for weight loss.

5.4 Full-Body Workout vs. Lower-Body Focus

• Rowing: Rowing works your whole body. It engages your legs, arms, back, and core muscles and is a great full-body workout.
• Running: Running mainly works your lower body. It focuses on your legs, including your calves, thighs, and glutes. It also engages your core to help you stay balanced, but it doesn’t work your arms or back much.

Winner: Rowing is better if you want to work your entire body.

5.5 Impact on Joints

• Rowing: Rowing is low-impact, which means it doesn’t put too much stress on your joints. If you have knee, hip, or back problems, rowing is a good choice because it’s easier on your body.
• Running: Running is high-impact, which means it can be tough on your joints, especially your knees and hips. If you run on hard surfaces, the impact can cause strain over time.

Winner: Rowing is better if you want to protect your joints.

5.6 Muscle Building and Strength

• Rowing: Rowing builds muscles in your arms, back, legs, and core. The resistance from the rowing machine helps your muscles get stronger over time.
• Running: Running strengthens your legs and strengthens your core muscles, but it doesn’t work your upper body as much as rowing does.

Winner: Rowing is better for building muscles all over your body.

5.7 Treadmill vs. Rowing Machine for Belly Fat

• Rowing Machine: Rowing works your entire body, especially your core, so it’s great for burning calories and reducing belly fat.
• Treadmill: Running on a treadmill is also good for burning calories and losing fat, but it mainly targets your legs rather than your core.

Winner: Rowing is better for targeting belly fat because it works your core more.

6. Rowing vs. Running: Which Exercise Is Better for You?

Choose Rowing If: You want a full-body workout that is easy on your joints, or you want to build strength in your arms, back, and legs. Rowing is also a great option if you want to work your core and improve endurance.

Choose Running If: You want to burn calories quickly, improve your heart health, and strengthen your legs. Running is a great way to build cardiovascular fitness and stamina.

Conclusion

Both rowing and running are great exercises that can help you get fit, burn calories, and improve your health. Rowing gives you a full-body workout and is gentle on your joints while running is excellent for building leg strength and burning a lot of calories. The best choice between rowing vs. running depends on your fitness goals, what you enjoy, and any joint issues you might have. Whether you pick rowing or running, both can help you become healthier, stronger, and more fit.

FAQs

Q: Is rowing better than running for weight loss?

A: Both are great for weight loss, but running may burn more calories, especially at high speeds. Rowing is still effective for overall fat-burning and toning.

Q: Does rowing or running help with belly fat?

A: Rowing targets belly fat by engaging your core while running helps reduce fat, especially in the lower body.

Q: Is rowing better for beginners than running?

A: Rowing is easier on the joints, making it a good option for beginners or those with joint pain. Running can be tougher on the knees and joints.

Q: How long should I row or run to see results?

A: Aim for 30 minutes of rowing or running, 3-5 times a week, for noticeable improvements in fitness and endurance.

Q: Can I do both rowing and running in the same workout?

A: Yes, combining both exercises is a great way to burn more calories, build strength, and keep your routine interesting!