Which is the BEST Exercise: Running vs. Rowing 

I am 57 years old and over the last 3 years I am rowing about 6-7Km almost on a daily basis at a constant rate of about 31-32 strokes pm. It has transformed my body. I now have serious stamina in everything and my body looks more like a 25 year old pro athlete

Easier on the joints. Full body workout. Rowing gets my vote. Never been chased by a angry dog while rowing 😋

Tried running. Tried Cycling. Didn't worked. But never got regular. Bought a water rowing machine in lockdown. Fits in my room. Everyday infront of my eyes. Working 5 days in a week and getting back in shape.

The best exercise regime is a combination of rowing, running, cycling, hiking and yoga -- plus coffee. Love your channel.

I hate running ... until I try the rowing machine I was doing cycling but I fall in love with rowing.

Separating out the specific parts and tools for each of the seven step assembly process steps was brilliant on the part of the manufacturer. For the price, I am impressed at how sturdy this ru-vid.comUgkxvObaTzoHoHQLL4lHbJQmExHqsrZQm-f7 unit is and it does go together easily. Well, I was puzzled at first at Step 5 and maybe the instructions should mention that rail #62 needs to be tilted upwards a little to get the rail to fit into the main part #44. I like it that the rower can be stored vertically in a really small amount of space, but be forewarned that this rower is top heavy and for safety you'll need at least two bungee cords to keep the unit upright, attaching them to something; in my case to a third garage door. I have had this unit only a short time, and I will post an update once I've had it for a year. As for working your legs, I have to admit that I'm mainly rowing for upper body strength and I use other forms of exercise for leg strength (like walking fast, biking, or using a trampoline. But if you pull as far forward as possible, then you can give preference to your legs for the first 4 feet or so of travel. I also admit to not taking the two electronic connectors apart at Step 7. I simply inserted the two batteries while the other parts remained connected. By the way, there is plenty of resistance here, even in the lowest resistance settings. Kudos to Sunny Health & Fitness !

Just reviewed one of your other videos too. Great info. I used to be a runner from my mid-20s through my late 30s. Then, my knee joints were noticeably deteriorating so, I moved into bicycling everywhere which was a lovely transition. Now, just turning 50 and moving through encroaching menopause when a woman's body becomes even more noticeably sensitive along the shoulders, hips and overall joints I want to transition to something that has even less impact on the body but still allows a workout that I plan to alternate with light weights 2x a week as well as yoga 2x a week. You've convinced me to get a rower! Excited...thank you.🙏

Very informative. Purchased a rowing machine during the lock down and getting in to it. Thanks to the amazing tips and science explained in your channel, it has helped me approach rowing in a very informed and an enjoyable light. Keep up the good work.

After 5 months now with treadmill and rower I vote rower now at 5.6 and 66 years and now getting splits down as low as 146 and under 9 minute 2000 metre really makes me totally stoked for the rowing machine. Thanks your always helping to make me better at this .

Rowing, from someone who had a knee replacement three months ago predominantly down to long distance running. Really enjoying my rowing machine, surprisingly

I really enjoy your teaching. I have been watching you for about a month and I have learned a lot of thingsabout rowing. I enjoy your 20 30 and 40 mins of rowing. I bought a Waterrower and have been on this machine twice a day for the near month since I bought it. I am fit and want to keep myself in "shape", not the shape of a pear but proper shape. My 500 split is hovering around 2;03. THANKS.. Keep us involved. Never a dry work out with you, unless one falls out of their imaginary boat.

Most interesting and well presented. I generally agree with your verdict. I am 77 and have recently stopped running after many years as my knees and hips are grumbling. Inspired by one of my granddaughters, an elite rower, I am using the rowing machine more and more, both for general 84% muscle group exercise, and for the challenge of beating my 2k time. About 9.23 at present.

I don't have any regrets about joining the ROW 20 I'm a beginner to rowing and I already love it. You're an awesome coach!

2 years later and this is still very informative. As a mature lady, this helps me decide which way to go with the least hardship on my body.

I am 78 and I have been running for 45 years; having run distances up to the marathon. However, as I approach 80 I’m starting a rowing program because I can see that running is getting harder on the body. I should be able to keep exercising longer since rowing is less impactful on the body. Thanks for the good comparison.

Thanks for the input. Very helpful. As of right now, walking, elliptical, and rowing are the best in my knees.

6’5 and new to OTF and this channel. Excited to be here and learn this new world!

You rowing guys rock!!! Thanks for the videos

love this and all your videos I've seen! As both a rower and runner I'd say that both of them together gives you the best result of all. Breaks up the monotony and increases gains in both.

Thanks mate, appreciate this review, very informative, loved the comical takes.

My wife and I bought a Hydrow about two months ago. Absolutely love it! On it usually three times a week. The classes they have a great as well. They usually have two or three live classes a day that are put into the library after they are done. My wife also loves that the screen turns for her to do the pilates classes that are included with the membership.

This was helpful, thanks Austin!

5:33 love the Ed Whitlock clip - sub 3 hour marathon at age 70+ - he was a machine! I’ve been running for 42 years and agree with everything you’ve said here. In the last couple of years my joints have been rebelling a bit so I have discovered the machine version of rowing. Right now my plan is to do mainly hiking/limited running and combine that with rowing. The 2 sports compliment each other very well. As a runner and running coach I agree that if you are only going to do one exercise or have one machine, go with rowing, especially as you age into the masters categories. I’m looking forward on learning how to row properly with the help of your videos! But running is pretty badass. I miss the sensation of just being able to crank it out!

I'm 6'4" and have struggled to lose weight my entire adult life. I lost about 80 lbs a few years ago, but really am still about 30-40 lbs from a truly healthy weight. At my height / weight running just kills my knees... Thanks to this video I really think I'll find a rowing machine to order. Thanks so much for the comparison!

I've always thought the best exercise is the one you are most likely to do consistently. If you find more joy in rowing, then it is the best. If you love running - it is the best. One thing that is missing for rowing, road running and readmill running is lateral movement. There, running trails gets the edge. I give the advantage to running over rowing for increasing one's balance when moving through daily life - as we age and the risks associated with 'taking a fall' increase, good strong, coordinated lower legs becomes more important than burning calories. But, for the overall total body, low (no) impact, workout? Rowing wins everytime. These are two great sports, and you can't go wrong responsibly pursuing either. Great videos, thank you for sharing all the rowing knowledge!

Very fair assessment.

Great video, very informative. Plus funny!!

I bought a sunny rower for close to $300...is that terrible? It’s worked for me for years and gotten me into shape 🤷🏾‍♀️

Thank you coach ♥️

Great info, and I am hoping to get into rowing soon once I can get a rowing machine. So many of the best ones are out of stock with everything going on, I'm on a waiting list for the concept 2. It would have been nice if the facts you laid out about benefits and drawbacks (injuries) were supported by links to medical or scientific research to back up the claims like other video series do, otherwise some may think you're biased. Your opinion is equally valued no matter if you are a runner or rower, imo, so once again THANK YOU for sharing this video and your thoughts on the matter!!

Tanks for you time Austin, excelent rowing videos, hello from México

I’m 67, i used 2 use a Rowbike (15yrs) until mtce issues and danger of the bike breaking i quit. I also was a member of River City Rowing Club @ the port of sacramento...loved it Now I use a StreetStrider (10 yrs) and i love it...its a stand up elliptical. new 2 your channel!

Very good analysis. My body generates more endorphins from running than rowing. That being said, I have experienced a rower’s high that is similar to a runner’s high. I think there are more social opportunities involved with running.

While you covered everything, each category or point was listed as equally important. Running is cheaper but rowing is more effective. Rowing is a LOT more effective. Even on the cheap machine you showed on high resistance you can get a heavy cardio workout and a strength workout at the same time. While I cannot move a barbell enough to get me gasping for air, or run hard enough to make my butt sore, rowing does both at once and for multiple muscle groups.

Great video man! My running is very bad and I always injure myself when I try to do it for an extended period of time. I need to fix that but I don't know how to go about it. I love my rowing machine though!

Running is my favorite thing to do, ive had runners high many times and even when I don’t it feels like meditation for me. However after so many years of it, I have issues with tendon and shin splints, and so ive gotten into rowing for the low impact. I don’t know if I’ll have to end up giving up on running forever, but I enjoy rowing a lot in the meantime. I don’t get an endorphin rush from it though.

I'm 63 and do both running and rowing with a bit of bike riding for variety. I enjoy all of them ... with the help of music.

I invested into a waterrower, for some reason i felt i could do regularly even before trying it. Treadmill and cycling didn’t work. I sometime forget i am exercising when rowing it is so much fun.

I'm beginning to get on well with running 🏃‍♂️

I do both

I ran for years and loved that all I needed was a pair of shoes and I could run anywhere. Rowing is easier on my joints,, I can't really run regularly anymore due to knees and back but I can still row. In fact my back feels better when I row regularly. I row on the water which engages additional muscles and balance issues since a boat is not stable liker a rower. My single is only about 10 inches wide at the waterline. The cardiovascular effects of running and rowing at maximum effort are probably equal. think hills when sprinting for runners. A moderate effort row however uses way more effort than a moderate run. Finally if you are going to row on a machine, find a person who actually rows on the water to instruct you. Many of the fitness instructors in gyms do not know what they are talking about.

i do both; running is fun rowing is a challenge for me. I have been running for years rowing for about 5 months now and i find it hard work to keep good form on the rowing machine.

In addition to the impact stress of running it is also less stable on the hip and lower back than rowing. I have serious, chronic back and hip issues and I am able to row daily (5Km+ in a boat), but can not do any exercise that involves twisting of the lower back, core and/or scissor action of the legs without risk of aggravating things or having a “flare up”

I agree and ran for many years but reduced due to injuries piling up. Have been mixing both, leaning more and more towards rowing and love it. I would say that I think technically, rowing is harder, at least for me. Lot to keep track of to do it right, consistently.

There is also a difference, like my case, to run or rowing in overweight to get fit and the impact on the joints. Thanks for your videos. Family likes!

I started run in 2012 by choice. I went through lots of shoes until I was happy and injury free. I’m now 39 I’m 2023 and my body is not so happy to beyond a 5K. That’s not to say I can’t go further, but I need more time to recover. However, I’ve been rowing for approximately a year near and after learned good form to keep my back pain free. I love putting in a 20 or 30 minute row and I feel the good burn. My fitness goals… feel comfortable in my clothes, be relatively strong and have good endurance and rowing helps me to achieve my goals.

You are right!!!!

I really enjoy watching your videos. As for me, I enjoy running more than rowing. Maybe because I really suck at rowing, but if I am going to spend half an hour in the gym on a treadmill or a rower, and my goal is calorie burn, running is far better. On average, I burn about 180 calories in 30 minutes rowing, and 310 running. No matter how hard I try, I cannot improve my split time or form on the rower. I watched several of your videos and read books, and I am still a horrible rower.

Yes, I agree. I was a runner and can't anymore because of impact on my foot

Rowing, jump rope and kettlebells. My fave workouts. All are easier on my joints.

I have never run seriously, but I can say, that rowing burns fat as crazy. It is a great exercise for those, who are too heavy to run - high body weight is a big risk factor for joints while running. So, those, who seriously consider the change of lifestyle for an active one, should definitely chose indoor rowing as it burns calories, increases endurance, cardiovascular ability, fitness and is (in my opinion) the most beneficial for health from all sports. Maybe swimming is comparable to rowing, but during swimming there is always a chance of muscle cramps and drowning... Indoor cycling is also a good sport for persons too heavy to run, but from my experience (I cycle indoors while watching films) it does not burn many calories. It can train cardiovascular ability and overall fitness, but to some extent. As a regeneration cardio between rowing days it works fine.

Running tall, I'm likely to be buying a rowing machine very soon, but I had a question on what you think might be the right machine for me. I know the concept 2 is the state-of-the-art standard, but I've also looked at the NordicTrack which has the iFit trainer, and I know I've enjoyed that with my spinning bike with iFit. I didn't know if you've ever tried one of the NordicTrack rowers and what your opinion of that rowing machine is. Basically I'm looking to incorporate a good machine into my workouts, along with my girlfriend who is chomping at the bit for the machine. Thanks so much curious to know your opinion. Also, I really enjoy your content it's excellent!

Awesome video!

Rowing increases the mass of your left ventricle of your heart while running increases your heart pumping strength.

I know a ton of people who run for lifelong exercise. We just had a 103 year old dude run our local 50 mile race this year. The impact aspect of running is way over-stated. The impacts of running (esp. 5k running regularly in your local community) build the musculature and bones as much as they break them down. I know nobody who rows, as you've defined it. I do know one guy who kayaks for fitness. Maybe it's living in the Appalachian mountains, as opposed to a coast. When I visit family in Philly I see folk rowing on the Schuylkill. Kayaking though is cheaper than this type of rowing, and I assume it would build upper and lower body muscles too. But when it comes to lifelong fitness, do what you love most. And nobody love sitting on a row machine or a treadmill. Get outside. Swimming could also be compared as a fairly popular lifelong sport. I swim laps at the local Y and always see elders there.

I ran for almost 12 years, I compete in middle track distance, in my experience atlétics build strong and resistan body, but Slim fit, runners a like a deers, and is True injuries is in most of the cases guilty to retire some many runners, in my case I substitute with road cycling and rowing, that build more muscle like a tiger, I enjoy the sensation of efford, high rate frecuency, and rowing and bicycle can provide also this sensation, I tried also swimming, however for my is bored. I usually make rowing during the week at night or mornings, an weekends ride very early, I tried to reach the middle of my route before to the sunrise, sport is like a drug you can not live been sedentary.

Wich one is gonna have the strongest resistance?

I run but row a lot during the week as cross training

Is Domyos 500B good rowing machine?

How long do you think it'll take to build up the stamina compared to running? Before we bought our rowing machine early last spring, I had ran for at least an hour or more two to three times a week in past years and this took three plus years to reach that type of focus. My discipline with rowing doesn't seem to come as easy...

I would say Trail running and mountain running (aka ultramarathon running)is much more comparable to rowing than road running. Compared to road running, there is Less impact on trails (off road), more technical on form adjusting to the terrain and hills, more variety terrain, use of running trekking poles adds more upper body workout, etc. Rowing still out does trail running, but it’s closer to compare considering the vert. (Elevation). I’m still getting the concept2 to strengthen my back and get more no impact exercise. Hopefully it will improve my running posture and reduce my upper back tension on the longer 20-50 mile runs.

They added rowers to my gym about 2 years ago and I LOVE to row now!! I am thinking of getting a water rower for home which one do you recommend. Love your channel, if I get a rower will be doing some workouts with you!! Thanks!!

Just a point about the costs, a good pair of running shoes can cost around £100, and last around 500k before its recommended to replace them, even if you get 2-3pair a year the costs soon catch up with the cost of a good rower which will last many years

Bought a C2 in March due to right knee pain, unable to run or walk fast, just loved the C2, hit it every morning and feel no pain at all on my knee.

I'm currently trying to decide between a rowing machine and a treadmill. I am 6'6" tall and 265. That means I have to spend about equal amounts on machines because of my weight. I have ran in the past but now I'm over 50 and just hurt too much. I believe the concept 2 is in my imminent future. Thanks for this review. One question though, I was looking at your t-shirts and didn't see any tall's? Seriously no tall's?

I'd argue that running is far more technical. There are so many schools of thought on things like best shoe (or no shoe) type, best foot strike, and best surface to run on to minimize injuries. There's no "right" answer--it really comes down to the individual. This is doubly true for people who are not blessed with perfectly shaped feet, a natural gait, or a runner's build. Rowing on the other hand is IMO easy to learn (while still difficult to master), only has one real option for ergs, and more importantly has one correct way to do it (generally).

Always tend to injure my foot when running (lately developed Achilles tendinitis) is this a good sub for running? I love doing cardio and been sidelined for a couple weeks now been doing upper body workouts but I miss cardio and would prefer it

ATM I am in love with rowing and the cross trainer. Both very low impact. Both burn immense calories and leave me absolutely dripping with sweat. I think if you can master a few good, simple exercises you can make huge progress.

What kinds of low impact bodyweight exercises can I do for the same aerobic steady state adaptations as rowing with larger heart chambers, increased stroke volume, and capillary density? Will doing Skier Squats for 30+ minutes keeping at 130-150HR get theese same aerobic benefits as rowing? They feel like rowing using both arms and legs squatting up and down while swinging my arms.

It is definitely easier on the joints and rowing does tire me out a lot faster than the treadmill. I'm just alternating between treadmill and rowing to keep my body from adapting in order to burn more calories. I work a physically demanding job, but it's the same routine every day and my body has become so adapted to it that I'm just not losing weight like I want to- Then again, I've changed my diet to high protein and low carbs and calories recently.

I'm only 5'11, can I complain about the impact too?

I just bought this rower, and in spite of the fact that I jog and walk uphill on the treadmill....and lift weights.... this rower is TALKING to my abs and mid/low back muscles like crazy. Most or all of my other routines simply do not provoke enough core muscle stuff. Regardless, it's my core that is making me step off the rower sooner than I planned. That will change as I become more core-fit, but looking forward to this machine forcing my midsection to improve.

Lol at 3:15 I'm dying laughing!

For most people cycling and rowing is the best combination. Cycling does not cause wear and tear on the body. If not careful and moderate running does. Cycling on a trainer ie Zwift etc is powerfully conditioning. Adding rowing with proper form and instructions is per fit combination

Have you tried the VR Oculus experience?

If I have to pick only one, I'd go with just getting a Rowing machine. Its low-to-zero impact, gives you a full body work out, and you do it at the comfort of your own home. Those wooden $300 ones are pretty good if you know how to DIY. I broke mine due to my weight but since its made out of wood, I not only fixed it, but made it better and stronger. As far as enjoyment is concerned. Literally just play any loud song with 80-120bpm and row in sync with it. Especially ones that sound viking-esque and you just immerse yourself into the song. I've forgotten how many times I've went over my self-imposed time limit on rowing just by rowing along the timing of songs in my rowing playlist lmao

What about the planet fitness rowing machines

Training tall.i love your content👍

I have just been prescribed row exercises with a resistance band for physical therapy. I have cervical spondylosis/ cervical degenerative disc disease. I tried a row machine at the gym and loved the row machine but not the gym lol. I sweat a lot when I workout and the gym I went to was way too small and crowded. I like space and air circulation lol. Also the gym kept bombarding me with texts . Anyway, I have looked into running in the past as a form of exercise too. I have a bad knee so I got a rebounder to jog on and try the C25k app with. Well, that force of impact from jogging evidentally screwed up nerves in the inside of my leg and caused new nerve issues. 😢 I also bicycle outside( hate indoor bicycles) and maybe impact from going over some ditches with my mountain bike causes some nerve issues sometimes. It seems rowing may be my last attempt at burning some serious calories and not killing my joints or nerves.

I'm an outdoor runner. But I don't like running in the cold so my season in 6-8 months long. Gonna try rowing this winter.

Hey can you do a video on how to build up your rowing exercise 🚣‍♀️

Rowing vs. hitting the Max Trainer, which is the better exercise?

Rowing compared to running, but u can walk fast on the incline it will do wonders. Walking like on a 3.2 speed with out holding the rails.

Is a rowing machine better than say a home multi gym? I can't afford both and don't have the space so I want to get one that will help to lose weight and tone

I do both….3/4 days a week 4/5k on the days I don’t run i row…..love both

Running was always associated with punishment in my younger years. Still can’t stand it. #teamrowing

What about rowing vs walking? No need to mess up your joints and walking is also free. Gets you outside to fresh air.

I do ultras and marathons on trails. I also have a C2 rowing machine at home. I am a relative novice in both. My thoughts: - Running shoes, when you run a lot, get expensive. At any given point I have to rotate ~$500 worth of shoes (made for fast runs, long runs, trail runs, etc.) and they wear out quickly when you put in a lot of miles. Shoes are specialized tools, and running without the proper tools will lead to injury. - Ultras and marathons cost money too. - Extra running gear (lightweight clothing, a water vest for competition, etc.) costs money as well. - I train both running and rowing with a Polar H10 chest strap and track stats and calories. Running burns far more calories... initially. I can row for 2,000 calories (which takes longer than running) and still walk the next day, 2,000 calories of running is more time efficient, but far more unsustainable. - The C2 requires constant maintenance, cleaning and oiling, but that is a low financial cost. - When my body is beaten up from running, I can still row. - When it is not "ideal" outside, I can row. - Running allows me to use my hands for music, water, etc., whereas rowing ties both hands up. - Rowing is more mentally taxing as it is stationary, tedious and requires focus. - I can row a marathon faster than I can run a marathon. Conclusion: Running is more expensive than rowing in the long run, is harder on the body, burns more calories faster, is more fun to do, more "freedom" and is more susceptible to conditions like weather. Rowing is easier on the body, less susceptible to conditions like weather, requires more focus, cheaper in the long run, less "freedom" and less versatile than running. Bonus: For competition, running has a much larger base for races and communities if that is your thing. That being said, a lot of runners are a bit... cultish... for my taste.

How about rowing using resistance rubber tubes? Are they a good idea?

Could you compare rowing vs swimming? I think they could be interesting as well

Rowing is the only machine I enjoy! I need to just make the leap and purchase one.

Running or rowing? The best is running *and* rowing. Perfectly complementary exercises!

What’s the downside to cheap rowers? That’s all I have🤣🤣🤣🤣.. bought it before I seen the video… it’s better than at least nothing right??

I would have to go with running mainly just because you can run out in nature as a rowing machine your basically in the same place, just my thought though. I have had injuries due to running but never with rowing so rowing is better in that case

Rowing, biking, or running...I choose swimming. The best of the best. You get your resistance and cardio + super easy on joins!

Rowing gets my vote. I started rowing after seeing one of your videos, feeling inspired by it I hit my gym and started rowing. After one day I ordered my concept 2. I have spinal fuision and bad knees rowing allows me to exercise without pain and worry of falling.. I thank you for inspiring me to get rowing..

What about the cardio, though? Running gets your heart pumping plus burns the lungs. Does rowing do that?

GIFs need to be made of the bad rowing and running examples, lol. Yay for including my Croatian rowing athletes that kind of inspire me to row since I'm hoping it's in my genes! My waitlist time is almost up for my Concept2 and I'm excited!

Total. Body. Banger.

Rowing is totally my gig, use a Nordic Track, its the absolute best excersize for me