5km run

[Martin92]

Hi guys ,

What do you think is the effect of running on rowing? Can running 25-30km per week help improve rowing times?
I started running 2 months ago ( I used to run 7-8 years ago) and initially I was struggling to keep 5:30 pace for 5k.
The other day I ran 5k for 22:59 which is 4:36 pace.
What are your 5k run times and is there anyone who is combining running and rowing ?

[Dangerscouse]

Personally, I hate running and I don't do it, not least as my knees can't cope. From what I have seen, it doesn't add much training benefit, probably due to it being a non load bearing exercise, and using different planes of motion / cadence and upper body muscles too.

Generally getting fitter is always going to be a good option so there must be some crossover benefits, even if they are relatively small, or maybe relatively big in some people too. We're all different, so hopefully it will be a benefit to you

[Sakly]

Hi,

Aerobic system can improve much by running, so rowing for longer distances will also improve by that as long as other used muscles can handle the load.
My rowing times are much better than running as my running technique is not good.
Fastest 5k run: 22:30
Fastest 5k row: 18:13

[Merlin]

I do combine rowing an running: 5k run PR 21:11, 5K row PR 18:36 (96kg at 6'3). I like to do double session. Instead of running a hard tempo 10k, I row a hard 5k and jump directly without any break into a hard 5k tempo run. Subjectively, it feels as if the rowing pumps a lot more blood into my legs and is like a loaded hamstring activation routine that boosts my running performance. I just love it! But I am skeptical, this is a real physiological effect and more than a good feeling.


The muscle strain is very different for running and rowing. Rowing is largely concentric (with less impact) while running is dominated by eccentric muscle load (with high impact on muscle strain).

For runners, rowing as cross-training can increase leg power, help grow mitochondria and improve vascularization with less muscle strain. When you already train at the edge, replacing a longer distance run with a long row can allow recovering faster and, thus, allow achieving higher training volumes with less risk of injury or overreaching.

For rowers, running is likely less beneficial regarding the rowing performance. Its a completely different training stimulus hitting the same muscle groups, so eventually it should be good as cross-training in cases where you reach a pleatau in your row training. Similar, to weightlifiting, I would see running as complementary cross-training but would not expect to see much performance boost directly from runnig. However, running does have very nice other benefits that I would not want to miss even without any direct benefits on my rowing PR's.

Running increases eccentric strength endurance, increases the stiffness of tendons and ligaments over the long run and improves your motor coordination in ways that rowing does not -- as such it just makes you a better and more versatile athlete. Rowing can give you massive leg power, short distance running can teach you how to use this power more flexible and mutifaceted. For me personally, this is in itself desirable.

[MudSweatAndYears]

Running helps rowing and vice-versa. Till three years ago my only exercise was running. I then started rowing as cross-training. As I had a good aerobic base thanks to the running, my rowing quickly improved. Gradually the rowing gained in importance, and at some moment I only ran about once a week. Then I participated in a half marathon, and ran this in 100 minutes. No way I could have done that without the rowing and based o n running just once a week. More recently I started with what I refer to as a ride-run-row thriathlon: 20k on the BikeErg followed by 10k running, followed by 10k on the RowErg. This allows me to do some long training sessions (without getting too bored), and is lots of fun to do.

[IggyG]

Good question as this is one of the main reasons I have a Rowerg coming in a couple of days
My 5k time is 27mins (park run) and 10k time is 56mins (aged 53)
I did a half marathon distance with a friend about 3 months ago and this is when realised I need a more varied training plan
I do mix running with cycling, but am "hoping" after realising how demanding rowing (in the gym) is on my cardio having the machine at home will allow me to improve
Also the owner of a Keiser indoor bike, but all I am working is lower body.
Fingers crossed the rowing will activate a better mix of muscles and hence improve cardio fitness