Indoor Rower

ultrapercy

What are peoples thoughts/experience of indoor rowing as cross training?
What is the best way to use one?
What benefits does indoor rowing have for fittness?
What drawbacks? Etc

TFBubendorfer

ultrapercy wrote: »

What drawbacks? Etc

If you use incorrect technique it is very easy to hurt your back, which is especially easy to happen if you're tired.

Which is exactly why I stopped using them years ago. The lower back pain was severe and stayed with me for weeks.

Also, I'm not convinced the fitness you get from a rowing machine is particularly useful for runners. I know rowers are supremely fit but I'm less than convinced that it transfers particularly well.

career move

Shotgunmcos has a rower and uses it all the time. Maybe send him a PM for more info as he doesn't visit the running forum too much

ariana`

It's good for quad strength if used correctly but i concur with the injury risk if used incorrectly. I cringe watching people use them in gyms. I would tell anyone to stay away unless they are very sure of their technique. Drive from the legs (quads) and finish the stroke with your shoulders. My misspent youth was spent on a river and many many winter nights were spent on an ergo. We 'tested' on them throughout the year - i still have nightmares - we'd be puking getting off them. Not really relevant but the thread brought back memories. I guess it's a bit like a treadmill is for runners, it serves a purpose (for rowers) but it's not the same as the real thing. As for what it does for runners, I'm not sure really, strong quads and some cardio benefit i suppose, whatever floats your boat, just be careful :cool:

ariana`

You can simulate running 'sessions' easily enough - warm-up, 1 min hard, 1 min recover x 10, cool-down type of thing. We used to do a 2k flat out test during racing season, we'd be covering 2k in around 7:xx if i remember correctly. I'm not sure what sort of times the lads would be doing. During the off-season we'd do 5k tests. Some nights we'd do a 60 min steady state, other nights it might be 3 x 20 minutes hard. Similar to running - endurance, speed, intervals etc.

Just make sure the technique is right. Smooth movements - the chain shouldn't wobble. Hinge forward from the hips, glide up and kick off with the legs and finish out with the shoulders and repeat. If you feel lower back pain then you're doing it wrong. And make sure you're doing lots of quad/hip flexor stretches afterwards

ultrapercy

ariana` wrote: »

It's good for quad strength if used correctly but i concur with the injury risk if used incorrectly. I cringe watching people use them in gyms. I would tell anyone to stay away unless they are very sure of their technique. Drive from the legs (quads) and finish the stroke with your shoulders. My misspent youth was spent on a river and many many winter nights were spent on an ergo. We 'tested' on them throughout the year - i still have nightmares - we'd be puking getting off them. Not really relevant but the thread brought back memories. I guess it's a bit like a treadmill is for runners, it serves a purpose (for rowers) but it's not the same as the real thing. As for what it does for runners, I'm not sure really, strong quads and some cardio benefit i suppose, whatever floats your boat, just be careful :cool:

Good info there thanks for that. I must say your definition of 'misspent' differs greatly from mine.

ariana`

ultrapercy wrote: »

Good info there thanks for that. I must say your definition of 'misspent' differs greatly from mine.

Lol i guess the misspent bit was the time spent on the river bank after the training sessions :P

noxgearireland

Adding to the already stated views on risk to lower back. I have definitely felt a lot more upright and stronger in my quads after sessions of rowing, but also on a few occasions have tweaked my back enough to have to run very easy for a few days. I think if you are diligent about adding it in as part of your regular training year round, rather than just doing it when you are not running, you will be a lot more successful.