Incorporating Rower and Ski Erg in Marathon Training

[SunflowerJenJen]

Anyone here successfully train for a marathon (running, that is) utilizing a ski erg and/or rowing machine as part of your cross-training? Or are you familiar with a plan that is already out there?

I've ran 6 marathons and have trained for each of them differently, and all with pretty consistent results. You name it, I've done it. Group training, professional coaching, weight training, nutritionist, etc. But now, after a year and a half delay due to a knee injury and COVID, I'm ready to run another. In that time, I became a proud owner of a rowing machine, ski erg and treadmill. The former two, Concept2 of course, have been fully incorporated in my fitness regimen. I love how they both have made me a stronger runner.

I'd like to come up with a plan that incorporates the rower and ski erg but would rather rely on professionals or otherwise more experienced folks to lead me in the right direction. The marathon I'm hoping to run is in mid-October.

I welcome any thoughts and suggestions. Thanks in advance for your time.

[max_ratcliffe]

Hello and welcome to the forum,

This looks like an interesting training plan to put together, but I think it depends very much on how fast you are. If you're a long way sub 3 hours, say, then you shouldn't really be rowing or skiing at all as specificity is vital.

Can you give us some hints about how many times per week you'll be training. I'm not sure how many here have ever run marathons but there'll be some no doubt. How much mileage do you usually do on the rower and the skierg?

[Dangerscouse]

I'm a terrible runner, and really don't enjoy it, but I'd guess you would be best to do long, steady state sessions on the rower ie to build leg strength and general fitness.

I'm not sure what tangible benefits the skierg will provide to run a marathon as it's very upper body dominant. It will make you fitter, but I'd guess it will be very similar to any other type of exercise at a comparable intensity.

[Cant Climb]

I don't think you are going to find anyone doing what you are doing as far as marathon training.

I row, ski, and run also. My main sport is mountain biking though. I spend hours on the bike several times a week in difficult terrain.
I try to SKiErg minimum 100k per month year round. In winter i edge towards 150K. SKiErg is going to make your core anterior chain optimal. That will only help in any sport. Just have to gauge the volume you can handle before it start to negatively affect your primary sport. The thing I find with Row and SKi that adds to mountain biking, is i can use them for active recovery and at the same time building that core endurance and core power.

You see athletes doing Planks and such to build core strength. SkiErg blows that stuff out of the water in my opinion. There is nothing better. On SkiErg you can work to optimize the core for sets of 20-30-60 minutes, you can make them work sets or just recovery but both will add value to any sport.

[btlifter]

I have not done this (incorporated rowing into training for a marathon). I have ran several marathons (poorly), prior to becoming involved with erging though. And, I intend to run more marathons in the future, so this is something I have thought a lot about.

Preamble aside, the first thing to keep in mind is that the appropriate response will vary widely from one individual to the next, based on their relative strengths/weakness, etc. For example, I'm a heavy runner, so my biggest running wrakness was tissue tolerance, and now that I've further developed arrobically on the ergs, & have also become heavier, that weakness will be exacerbated.

On the other hand, if somebody has very good running economy, then past a certain mileage, additional running volume can likely be substituted be substituted for crosstraining.

Short version: The ergs can sufficiently develop the aerobic fitness needed for running a marathon. But, running a marathon well requires more than a aerobic fitness.

Finally, the practical suggestion for most would probably be:
1. Get all your 2-3 key running sessions (tempo work, long run, maybe some Vo2 work) in each week.
2. Replace as many extra runs with any variety of erging (for similar time) as you'd like!




To me, I would think that erging could work well to add extra aerobic and strength development, if it is done in addition to

[iangallagher]

I used to run before i picked up erging - averaged 60km - 100km a week and hit a 2.34 marathon.
The biggest factor for me was interval training a couple of times a week and then a hard, long run on the weekend. Well basically, all of my running was done at a hard pace as i was logging relatively low mileage.

I bought my rower years ago when i was running with the intention of using it to supplement my running - but it just didnt get touched as i was always too knackered from running.

So im not sure if that helps you at all. It might be nice to use on recovery days but i kind of feel if you want to get faster then you need to concentrate on running.

I recently bought a ski so it looks like we have similar interests. i'll be keen to hear how you get on.
good luck!

[SunflowerJenJen]

Thank you for everyone's input, thoughts and experiences. I really appreciate the insight. Apologies for not getting back sooner.

@mat_ratcliffe, I average about 6 miles on the Ski Erg and about 9 miles on Rower a week. In addition to that, I'm averaging 15 miles a week running. Not really at my meanest, or highest mileage, but then again, I'm not "training" yet either. At this point, this is "for fun" and my weekly load of just keeping fit (read: sane).

Really good point @btlifter about tissue tolerance and weight. I am also a heavy runner (around 157 lbs at 5' 4") so staying lean keeps the pressure of the unnecessary lbs off my joints. I'm pretty sure my worst knee injury (a bone marrow edema in my patella) occurred as a result of being at a heavier weight. I also have been on WW since 2004 as there is a 300 lb woman in me waiting to get out. Love your suggestion...seems consistent with typical marathon training.

Great points all around - I feel that the ski erg does help keep my core strong which can make or break a runner when it comes to posture and hip stability. If anything, I think it helps me run more upright.

@iangallagher, way to go with 2.34 marathon! You make a good point with the interval training and like @Cant Climb mentioned, the ski erg could really keep core strength going on those running rest days.

I'm just spit balling here, but a possible training plan utilizing the ski erg and the rower could go something like this (Side note: I've added in a little bit of TRX as I have one but don't use it that often):
Sunday - Long Run
Monday - Stretch/Rest
Tuesday - Running Speed Work
Wednesday - Rowing/Ski Erg
Thurs - Running Tempo Workout
Friday - Rowing/Short TRX Workout
Saturday - Short Easy Run/Ski Erg

Anyways, thanks again!! I wish you all the best in fitness. I can be found on Instagram if anyone wants to continue this conversation over the socials. @SunflowerJenJen

[ampire]

Any machine cardio would probably would be helpful as a supplemental to running. Aerobic steady state sessions could be done on the ergs to take the pressure off your weight bearing joints. Rower and ski erg have low impact so it would probably be an aid. Furthermore, it would give you a break from tedium of slow runs. Probably would want to get a coach familiar with both rowing and running.

[Steve180]

I’m neither a rower or runner but I’ve challenged myself with a marathon this year. I’ll be using the row erg for most of my cross training.

There are some suggested rowing workouts on the marathon plan I’m following - it’s encouraged. Along with cycling and swimming as alternatives.

The marathon plan I’m following is 3 key runs and 2 cross training days. I’m just looking to finish!

My plan is based on the FIRST programme - run less, run faster and is very similar to yours and (after a slight modification to suit circumstances) looks like this:

Sunday - Long Run
Monday - Rowing
Tuesday - Running Speed Work
Wednesday - Strength Training
Thurs - Running Tempo Workout
Friday - Rest (30 mins row if I’m feeling good)
Saturday - Boxing training 60mins or rowing