Rowing For Running

[[old] KMurphy]

I've recently found I am supposed to be able to run a 6:00 mile fitness test for part of my martial arts training. Last month I started up rowing as a way to build up CV fitness for my martial arts and have found that I really enjoy erging and am now planning on trying on-water rowing in the summer when classes kick in.<br><br>My knees are bad and I have issues with arches in my feet. Any time I've run I end up with shin splits, hip points etc and swelling of my knees. So I avoid running at all costs.<br><br>Assuming I'm rowing around 10-12k (includes warm/cool down) 6 times a week for CV fitness, any cross over runners out there have any idea what the minimum running I could do to get a 6:00 mile by say 6-12 months from now if I mostly just row. What would that running plan look like? 8x0.25 miles once a week or a longer run once a week? Can I run even less than that?<br><br>I'm hoping that this is possible though I know carry over fitness isn't very great between rowing and running. I guess I 'm just hoping that a 6:00 mile is not very good for a fit person and thus I can get to that withough much running specific training?<br><br>Thanks<br><br>KMurphy<br>32M 6'5" 110kg - not a runners body

[[old] PaulS]

If you haven't been running, don't just start it up, especially with bad knees. If you have access to a track, or other measured mile, get yourself a stopwatch and walk over the course, timing yourself as precisely as you can, and record the results. Repeat this every other day (or so), trying to walk just a bit faster each day, until you must break into a light jog/run to continue decreasing the time. Do not try to get it all done in the first week, you have plenty of time. The most important factor is to avoid injury, period.<br><br>- Paul Smith

[[old] John Rupp]

Lots of 2 mile runs, sometimes followed up with 4x 1/4 at mile pace and no faster, should keep you in the range.

[[old] giniajim]

I got into running via rowing. My high school team (my first formal athletic venture) had a training regimen that included running 2 or 3 miles after on-the-water practice. From rowing I joined cross-country and track teams. I went to non-rowing colleges so joined the running teams where I was fairly successful. Lately my knees have gone bad, so I have stopped running and turned to other forms of exercise. My new ergonometer is a great addition to my fitness plans.

[[old] TheHagueDragon]

I started rowing a few weeks ago because i was injured with my calves with running.<br>I can run now but i like rowing more at the moment.<br>I signed in for a 15K run in Nijmegen next month. I only run once a week now, that's not enough to build someting for running.<br>I'm testing how running is if the main training is rowing. So i'm gonna run that 15 k almost unprepared.<br>I'll let you know....

[[old] gorow9]

Do you have any sort of extra support in your shoes like orthodics? I have a friend who uses thoes because she was havind knee and hip problems and it started to effect her back. You might want to check into that. THey take some time to get used to but supposedly eventually work<br><br>~Sara

[[old] John Rupp]

Orthotics are a poor excuse for bad running shoes.

[[old] KMurphy]

TheHagueDragon<br><br>I'd love to hear about your results on the 15k assuming you maintain your 1/week running. That is the amount of running I'd like to do to work down to a 6:00 mile run. I don't need or want to run any faster than that.<br><br>gorow9<br><br>Way back when I was in high school I ran on the cross country team. I ended up suffering a stress fracture high in my right shin about an inch below the knee. When I saw a doctor about it (same one that worked with the professional soccer team here) he gave me orthodics and said there were some issues that proper shoes (which I always had and still have) won't resolve. They did take a bit to get used to but over all have helped. But they haven't made running pleasureable. Also I'm 6'5" and 110kgs which is a lot of weight to be pounding on my knees with. I'm sure if I finish droping my weight to 100kgs that would help a bit on the issues with running. <br><br>Thanks for the comments,

[[old] John Rupp]

A link about feet and orthotics:<br><br><a href='http://www.unshod.org/pfbc/pfrossi2.htm' target='_blank'>http://www.unshod.org/pfbc/pfrossi2.htm ... r><br>"The combination of the concave-bottom last at the ball an the compression and creep of the filler material sinking into the cavity, creates a sinkhole into which the three middle metatarsal heads fall as the first and fifth heads rise on the rim. We thus have the classic "fallen" metatarsal arch. <br><br>"The application of a metatarsal pad, whether in the shoe or via an orthotic or strapping, provides relief -- not because it "raises" the arch but simply by filling in the cavity and returning the heads to their natural level plane."<br><br>"A secure, stable superstructure cannot be erected on a design- defective base or foundation (the Tower of Pisa is a classic example). <br><br>"In regard to "restoring" natural gait, shoe and orthotic are biomechanically incompatible. <br><br>"While orthotics may assist as therapy in more extreme gait faults, they are not suitable therapy to correct or stabilize gait and return it to its natural, unadulterated state."<br>

[[old] KMurphy]

Thanks for the link John it was a very interesting read.<br><br>KMurphy

[[old] JSamuel]

I've got a half-marathon to run a week tomorrow and haven't run a meter in nearly 3 months due to knee pain, so it should be interesting! Done a lot of cross-country skiing in the gym and am just getting into erging but have no idea what time I'll manage it in (if at all!).