Rowing vs. Running: Is One More Effective Fitness?

by Answer is Fitness on March 19, 2025      

At Answer is Fitness in Foxboro, MA, we often get asked: Is rowing or running better for my fitness goals? Both exercises have unique benefits, but the answer depends on what you want to achieve. Let’s break it down to help you choose the right workout for your fitness journey!

Rowing: The Full-Body Powerhouse

Rowing is a low-impact, full-body workout that engages multiple muscle groups simultaneously. Whether you're using a rowing machine or out on the water, here's why rowing is an excellent choice for your fitness goals:

Full-Body Workout: Rowing activates your legs, core, and upper body, giving you a complete workout in one exercise. It’s particularly great for toning the back, arms, and legs while strengthening your core.

Cardio & Strength Combined: Rowing is both a cardiovascular workout and strength-building exercise. You’ll get the heart-pumping benefits of cardio while also building lean muscle mass, especially in your core and upper body.

Low-Impact: Because rowing is gentle on your joints, it’s an excellent choice if you're looking for a high-intensity workout with minimal risk of injury. It’s a great option for those with joint pain or who want to reduce the impact of running.

Calorie Burning: Rowing is a highly effective fat-burning exercise. Depending on your intensity level, you can burn up to 600-800 calories per hour of rowing, making it an efficient way to lose weight and improve endurance.

Running: The Classic Cardio Exercise

Running is one of the most popular and accessible forms of exercise, and it offers some unique benefits as well:

Cardiovascular Endurance: Running is one of the best ways to improve heart health and build cardiovascular endurance. It’s a fantastic way to increase your stamina, which benefits all aspects of your physical fitness.

Simple and Accessible: All you need is a good pair of shoes, and you’re ready to go. Running doesn’t require special equipment or access to a gym, making it ideal for people who want a straightforward way to get active.

Calorie Burning: Like rowing, running burns a lot of calories. On average, running burns about 600 calories per hour, depending on your pace and intensity. It's particularly effective for weight loss when combined with a healthy diet.

Mental Health Boost: Running has been shown to reduce stress, anxiety, and depression, partly due to the release of endorphins during exercise. If you’re looking for a mental health boost along with physical benefits, running might be a great choice.

Which Should You Choose?

For Full-Body Strength & Cardio: If you're looking for a full-body workout that combines strength and cardio, rowing is an excellent choice. It’s perfect if you want to tone muscles in your back, arms, and core while improving cardiovascular health.

For Endurance & Simplicity: If you’re focused on improving cardiovascular endurance, building stamina, or training for races, running might be the better option. It’s also the more convenient choice if you prefer outdoor workouts or don’t have access to a gym.

For Low-Impact, Joint-Friendly Workouts: If you have joint concerns or are recovering from an injury, rowing is the better option. It allows you to work hard without the high impact that running can put on your knees and hips.

Final Thoughts: Both Are Great!

At Answer is Fitness, we believe in the power of mixing up your workout routine to keep things interesting and well-rounded. Both rowing and running offer fantastic benefits for your fitness goals, so don’t hesitate to try both! By incorporating a mix of cardiovascular and strength-focused exercises, you’ll improve your overall fitness and achieve lasting results.

Need help designing a workout plan that incorporates rowing, running, or other exercises? Our certified trainers at Answer is Fitness in Foxboro are here to guide you on your fitness journey!

Contact us today to learn more about how we can help you create a routine that aligns with your fitness goals!

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