The surprising machine every runner needs

When runners head into the gym, they often make a beeline for the treadmill, maybe throw in some strength training and steer clear of the rowing machine like it’s a torture device. But if you’re a runner looking to level up your game—stronger legs, better cardio, fewer injuries—it might be time to rethink that. Here’s why rowing deserves a spot in your training week.

It’s a full-body wake-up call

Rowing doesn’t just hammer your quads. It hits your hamstrings, glutes, core and shoulders–and even your back. In fact, according to research, each stroke is about 65-75 per cent lower body, and 25-35 per cent core and upper body. That means you’re not just zoning out on the treadmill—you’re building strength and endurance across the board, especially in the muscles that stabilize your running stride.

Low impact, high reward

While high-impact workouts like running are great for building bone density, low-impact exercises deserve a spot in your routine, too. They let you increase your training volume without piling on extra stress to your joints. Rowing is the perfect workout for active recovery days, or when you’re building mileage and want to be gentle with your body. You still get your heart rate up—rowing is sneaky-hard cardio—but without the wear and tear.

You’ll boost your running engine

Rowing is a serious aerobic workout. A 30-minute row at a steady pace can help build the kind of cardiovascular efficiency that translates directly to better running economy. It’s particularly great for runners training for longer races, like half-marathons or marathons, who need to build aerobic capacity without stacking on a lot of extra miles.

Mental toughness, anyone?

Rowing has a rhythm to it that forces you to focus. There’s no coasting, like there might be on a bike. And unlike the elliptical, you can’t fake your way through a hard interval. If you’re doing 5 x 500m sprints on the rower, you’re going to feel every second. That kind of grit pays off on the road or trail when things get uncomfortable.

4 unique ways to level-up your cross-training game

How to start 

If you’re new to the rowing machine, start simple. Focus on form—drive with the legs, then hinge at the hips, then pull with the arms. Most gyms offer short intro videos on their machines, or you can find great how-to clips from pro rowers on YouTube. Try adding 10-15 minutes post-run or on your cross-training days.

And if you get hooked? Look into a learn-to-row program near you—many cities offer beginner courses on the water once the weather warms up. You might just find your new favourite cross-training sport.