Running vs Rowing: Which Is Better for Conditioning?

Strength and conditioning are two major components to any fitness routine. For anyone who is looking to get into shape, it typically involves cardio to help get the body stimulated and metabolism revving. However, the debate of running vs rowing for the best conditioning continues on for many athletes. 

Running is a minimalistic approach to getting in shape because it really does not require much space or equipment. For some, lacing up shoes and taking it outdoors is a cost-effective and fun way to work the body. For others, treadmills are the go-to option. 

In comparison, rowing (on a machine) is an indoor activity that requires ample space or a gym to complete. When it comes to running vs rowing, which one holds up as the champion of conditioning? Let’s take a closer look ahead.

What does Conditioning Mean? 

Conditioning is a term that is used to describe getting into shape.  For some, it means being more active, but for many it entails hitting cardio for a specific goal. But for the sake of athletes and a fitness routine, conditioning works in a few areas, but which are discussed ahead. 

• Cardiovascular System. The cardiovascular system is a major component of the body and functions to move blood throughout. The heart is the center point of this system and the blood vessels help to transport the oxygen-rich blood to the working cells. Conditioning involves raising the heart rate, training the heart to be more efficient, and helping the blood vessels to be more resilient. 
• Oxygen Usage. While the body breathes, huffs, and puffs during exercise, there is a metric to follow that ranks how fit you are. If you are looking for an exercise program that boosts conditioning, you should get a VO_2max test. The VO_2max is an index of how the body takes in oxygen and uses it to feed the working cells throughout the body. A higher value indicates better conditioning. 
• Muscular System.  Cardio training that takes aim at conditioning also targets specific muscles in the body. For starters, if you are training for long distance conditioning, your endurance muscle fibers will be tested. HIIT programs mix high intensity bouts with rest periods, which work type II muscle fibers. Lastly, all types of conditioning works the smaller muscles of the ribs and smooth muscle, both of which are critical for your breathing. 
• Cognitive Function.  A great potential benefit of conditioning is the effect it can have on brain health. Studies have shown physical activity can lead to improvements in brain structure and function, which may contribute to cognitive health. Long-distance conditioning can play a role in mental focus and drive, which can easily translate to your resistance training, lifts, and competitions. 

Running vs Rowing – Ways to Improve Overall Conditioning 

With some background on the benefits of physical conditioning, finding ways to boost your fitness levels is crucial. Here are proven ways to enhance your conditioning:

• Perform cardio. Cardio training includes any activity that elevates the heart rate for an extended period of time. This includes sprinting, treadmill work, cycling, elliptical, steppers, rowing, or rowing machines. Studies show that treadmills offer more benefits than cycling for conditioning, with most athletes agreeing that running is one of the most challenging activities around. 
• Perform HIIT.  Adding HIIT workouts to any program is an effective way to target conditioning. Studies show HIIT training is significantly more effective than standard exercise for boosting VO_2max values. 
• Circuit Training. A circuit of exercises that are mixed with bodyweight exercises, cardio, and fast resistance moves can help to condition the body. Especially when mixed with resistance training, adding cardio bouts in a circuit can work the muscular and cardiorespiratory systems together. 

Running vs Rowing for Improving Conditioning 

When it comes to conditioning, running vs rowing tend to be the best two options around. There are many forms of cardio you can perform, but in general, most athletes and adults can get the most benefits from these two activities. Let’s look at the benefits of each. 

• Running.  Most people may agree that running is the hardest activity the body can do. With that in mind, successful runners can expect various perks including:
  • Better heart efficiency 
  • Improved blood flow
  • Higher calorie burn 
  • Lower body and intercostal muscles are targeted 
  • Improved bone density 
• Rowing.  While it is not quite as popular as the treadmill, rowing certainly is a fun way to get in shape.  Look to rowing to get a full-body, heart elevating workout and these benefits:
  • Full body workout 
  • Works heart muscle function
  • Targets full body blood flow
  • High calorie and fat burn
  • Targets many muscles in the body, including upper, lower, and the core. 

Which is Better for Burning Fat?

The debate of running vs rowing for fat burning is a close one. While the rowing machine targets a large majority of muscles in the body, running may be the winner. Studies have shown that running on the treadmill has higher maximal fat oxidation levels than rowing, making this an important finding in the fitness industry. 

The higher heart rate achieved with running vs rowing may be the main variable, as a higher heart rate also generates a larger excess post-exercise oxygen consumption, EPOC, meaning your body is still burning many more calories after your workout. While this should not discourage anyone from working out on the rower, running simply offers more to the body. 

Conclusion 

When it comes to getting in shape, conditioning the body with cardio is a common theme. Athletes may strap on running shoes and go for a jog, but most adults either use a treadmill or rowing machine. While both options offer a great amount of benefits, the information above details some of the reasons why running wins it all. 

If you are looking to get more conditioning in your workouts, consider running vs rowing together to get the best of both worlds. Add running one week, rowing the next to help mix and match your workouts to gain the most benefits possible. 

Resources

https://pubmed.ncbi.nlm.nih.gov/17218891

https://pmc.ncbi.nlm.nih.gov/articles/PMC3951958

https://pubmed.ncbi.nlm.nih.gov/38919211

https://pmc.ncbi.nlm.nih.gov/articles/PMC7919349