60 years old - Rowing due to running injury

[Kenyon1976]

5’ 6”, 173lbs. I keep getting little injuries running, soon as I fi one issue another pops up. Achilles, knees both great now but currently left hamstring is a problem.

Just started last week, goal is to get down to low 130s for running. Did a few 10k sessions but it gets monotonous so now I do back to back 5k rows with a 5 minute break between them. Trying to keep pace a little hard (what’s considered hard for calorie purposes?), so been in the mid 19s, aiming for a 1-2 minute improvement in a month or so.

I heard rowing burns as much or more than running (I run at a pretty strenuous level), is that true?

[jamesg]

On the erg we put a large but sustainable amount of work into each single stroke, where Work = length (of stroke) x handle force.

Power and heat-rate are then both adjusted to the level we want by adjusting the rating: 18-24 for distance and endurance, 30-40 for racing.

The heat-rate is estimated at 4 x Power + a constant, and can be shown on screen.

If your target weight is 130 lb (69 kg), most of your work could be done at 2-3 x 69, i.e. 140-200 Watt and in the 18-24 range. This must be done with a certain technique that works mainly the legs and hips but is safe since it avoids overloading weaker MTUs, but heavily loads CV systems to offer endurance.

Some forms of training allow for 2 minutes each at say 20-22-24-22-20, repeat ad nauseam. This can be very effective, if the stroke is the same used in racing. After a dose of that, monotonous becomes somewhat desirable.

[Ombrax]

Welcome to the forum

Did a few 10k sessions but it gets monotonous so now I do back to back 5k rows with a 5 minute break between them.

Definitely break longer rows into multiple pieces. Pyramids and other ways to break thing up are always a good way to get variety in a workout. For example, the Model E w/ PM4 I use at the gym as a 5k (2k, 1.5k, 1k, 500m) hard-wired in there and that's much more interesting than a straight 5k.

Check the C2 WOD for other ideas: https://www.concept2.com/indoor-rowers/training/wod

[Cyclist2]

Check the "standard list" and "custom list" under the "select workout" menu item. And you can set up your own workout with intervals based on time or distance, with set or variable rest periods. Lots of options to break up the monotony. C2's web site has instructions on how to use the monitor. Check out the Pete Plan, or other training plans, too.

Calories on the monitor is just an estimate, based on a 150 pound rower as I recall, but you can use it as a metric, same as watts or time/500 meters (pace). It's a challenge to sit on the rower for as long as you can run in a workout but in, say, an hour you can burn some significant calories. As you improve your technique and get the muscle memory dialed in, you'll be on your way down, weight-wise.

I gave up running and took up rowing due to chronically sore knees years ago. Much more friendly on the body, and just as much of a workout, believe me. So, welcome to the forum. Search around and you'll find all sorts of good stuff here.

[Kenyon1976]

Thanks, good tips! 5k is pretty quick so I don’t get bored. Improvement is coming fast as well. Definitely an hour is the sweet spot for calorie loss, I remember a workout years ago doing a 20k at fast pace, felt terrific after that.

[johnlvs2run]

I heard rowing burns as much or more than running (I run at a pretty strenuous level), is that true?

No, much less actually. Strenuous training is fine, but doing it all the time would set back your progress.
To lose weight, improve your diet, use portion control, and cover many more meters in training.
Strenuous training is good, and balance your strenuous (faster) training with more meters.

[kini62]

I heard rowing burns as much or more than running (I run at a pretty strenuous level), is that true?

No, much less actually. Strenuous training is fine, but doing it all the time would set back your progress.
To lose weight, improve your diet, use portion control, and cover many more meters in training.
Strenuous training is good, and balance your strenuous (faster) training with more meters.

While I agree it's typically less it's not much less and can be more depending on pace. Calorie burn on the erg scales with pace/effort whereas running really does not. On average the calorie burn for running is almost the same per mile regardless of pace. Your power output while running doesn't increase at the same rate as it does on the rower.

Power output and heart rate are primary determinants to calorie burn on the erg with weight having less of an effect than it does with running since it's a non weight bearing exercise. The non weight bearing aspect is somewhat offset by the much greater muscle involvement with the erg.