Are you a runner or a rower? What calls to you as a fitness enthusiast?

Fun Facts by Lee Warehouse:

- Six weeks of rowing can increase back muscle strength by 33.9%.

- Running for at least 10 minutes a day can significantly lower your risk of cardiovascular disease.

Running has been part of human DNA for centuries, while rowing emerged when we learned to navigate waterways. Over time, both activities have evolved into popular forms of exercise and sports enjoyed by many.

Both rowing and running offer substantial health benefits, including improved heart health, enhanced endurance, and calorie burning. However, they differ in their impact on the body, muscle engagement, and overall fitness advantages. If you're trying to determine which workout is best for you, this article will compare rowing and running across various characteristics, helping you make an informed choice.

Cardiovascular and Endurance Benefits

Rowing and running are excellent aerobic exercises that elevate your heart rate and improve lung capacity. Running is a high-impact activity that strengthens the heart, builds stamina, and enhances oxygen utilization in the muscles, making it effective for improving general endurance and cardiovascular health.

Rowing also provides similar cardiovascular and lung benefits but engages different muscle groups. The combination of pushing with the legs and pulling with the arms utilizes more muscle groups for endurance development, resulting in greater overall stamina.

Muscle Engagement and Strength Development

One of the main differences between rowing and running is the number of muscles utilized during each activity. Running primarily targets the lower body—specifically the quadriceps, hamstrings, calves, and glutes—while also exercising the core for stability. However, it does not engage the upper body unless paired with resistance workouts.

Rowing, in contrast, offers a total-body workout, using about 86% of the body's muscles. Each stroke incorporates the legs, abs, back, shoulders, and arms, making rowing a more comprehensive workout for those looking to tone both upper and lower body muscles.

Impact on Joints and Injury Risk

Running is a high-impact activity that can stress the knees, ankles, and hips. While it strengthens bones and boosts joint resilience, improper running form can lead to overuse injuries, such as shin splints, stress fractures, and knee pain. Individuals with previous joint problems or a history of injuries may find running increasingly difficult over time.

Rowing, on the other hand, is a low-impact exercise that minimizes joint stress while still providing a significant cardiovascular and muscular challenge. Those with joint issues, arthritis, or prior injuries can engage in high-intensity workouts without exacerbating pain, thanks to the fluid and seated nature of the activity.

Calorie Burn and Weight Loss

Caloric expenditure depends on workout intensity, duration, and body weight. Generally, running burns more calories per minute than rowing, particularly at higher speeds or inclines. For instance, a person weighing 155 pounds may burn around 372 calories running at 6 mph for 30 minutes, compared to 260-316 calories rowing at a moderate to vigorous pace.

However, because rowing engages the entire body, it can significantly contribute to fat loss and muscle toning over time, leading to improved metabolic function. Since muscle burns more calories at rest than fat, those who incorporate rowing into their routine may achieve long-term fat loss even outside of workout sessions.

Mental Health and Psychological Benefits

Both workouts promote mental health by releasing endorphins, reducing stress, and improving mood. Running, often referred to as "runner's high," can be meditative, helping to clear the mind, especially in outdoor environments.

Rowing shares a similar rhythmic and contemplative quality that can help alleviate anxiety and enhance focus. Additionally, due to its lower impact, rowing may be more manageable for individuals suffering from stress-related joint pain.

Accessibility and Equipment Requirements

Running requires little more than a good pair of running shoes and a suitable surface, allowing for both outdoor and treadmill workouts. This simplicity makes running an easy and economical option.

In contrast, rowing necessitates a rowing machine or a watercraft. While rowing machines offer great indoor exercise, they can be expensive and require considerable space. Water rowing needs access to a body of water and proper technique, which may not be feasible for everyone.

Outdoor vs. Indoor Training Experience

Running allows for both outdoor and indoor workouts. Many runners enjoy jogging in natural settings, enhancing mental health and making training more enjoyable. Treadmills provide convenience and control over speed and incline.

Rowing is primarily an indoor activity unless one has access to a body of water. Water rowing can be an exciting alternative, but available amenities may dictate your options. 

In summary, both rowing and running have unique benefits, and the best choice ultimately depends on your preferences, goals, and physical condition.