Rowing vs. Running: Which Is a Better Workout?

When it comes to cardio exercise, rowing and running are great options. Both provide benefits, such as better heart health and fitness. But which is the better workout? 

It often comes down to your goals. Are you looking for an intense, calorie-burning workout or a low-impact, full-body, sweat session? Answers to these and other questions can help you decide whether rowing or running is the best option for you. 

Which is better: Rowing vs. running?

Rowing and running can be valuable additions to a balanced fitness routine. Both sports may improve cardiovascular health, aerobic capacity, and mental well-being. 

But one might be better than the other, depending on your health, fitness goals, and preferences. Here’s what the research says about rowing versus running for the following fitness goals. 

Get a full-body workout 

Rowing and running work multiple large muscles. But rowing gives you more bang for your buck. It engages more muscle groups to provide a total-body workout. As you push and pull with each stroke, the exercise activates muscles in your legs, arms, chest, and back.

Think about the moves in a rowing machine workout. The drive phase of a rowing stroke starts with a powerful leg push. This move puts your glutes, hamstrings, and quadriceps to work. You pull a handlebar as you move back, engaging upper-body muscles such as the: 

• Deltoids (shoulders)

• Latissimus dorsi (back)

• Biceps

• Triceps (upper arm) 

Running recruits upper-body muscles as you swing your arms back and forth with each stride. But it mainly works core and lower-body muscles, such as the: 

• Hip flexors

• Quadriceps

• Hamstrings

• Calves 

Burn calories

If you’re looking for an effective calorie-burning workout, both rowing and running get the job done. But running may have a slight edge over rowing. For example, if a 170-pound person runs at a moderate pace for 30 minutes, they can burn roughly 308 calories, according to the American Council on Exercise (ACE). That same person can burn roughly 269 calories during a moderate 30-minute rowing workout. 

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A very small study found that treadmill running helped healthy men burn more fat than rowing and elliptical exercises. But the number of calories you burn depends on many factors, including age, body composition, and exercise intensity and duration. So the best calorie-burning workout will vary from person to person. 

You might choose running if you want to do quick workouts. It’s easy to add high-intensity intervals to your sessions, such as by running faster or uphill for brief periods. Interval training can help you burn calories and reduce your workout time. And it may improve your fitness faster than steady-state or continuous exercise. 

But if you’re not short on time, rowing might be a good choice. You can still burn lots of calories. And it might be easier to do the seated exercise for longer periods. 

Do low-impact exercise 

Rowing is the way to go if you want a workout that’s easy on the joints. It provides low-impact exercise that minimizes stress on your joints, bones, and tendons. You remain seated while rowing, so there’s minimal impact on weight-bearing joints. That makes it a good option for people with joint pain from arthritis, fibromyalgia, or other conditions. 

Running, on the other hand, is a high-impact activity. Contrary to popular belief, it is not necessarily bad for your knees or other joints. That said, weight-bearing joints — including the hips, knees, and ankles — absorb a lot of shock during high-impact workouts. And that can further aggravate achy joints. 

What are the benefits of rowing?

There’s a reason that rowing machines have become more popular in recent years. Rowing can be a fun way to switch up your cardio routine and get a full-body workout. These and other essential benefits of rowing might convince you to try it. 

Strengthens muscles 

Rowing does double duty as an aerobic and muscle-strengthening workout. That’s not surprising, given that it engages so many muscles. And it’s not just your upper and lower body that gets a workout. You engage core muscles in your midsection — such as the abdominals and obliques on the sides of your torso — throughout a rowing machine workout. 

Doing rowing exercises may also help build muscle power and endurance, which can lead to better movement during daily activities and workouts. But rowing shouldn’t replace strength-training workouts — such as lifting weights or using free weights — that can increase muscle mass and build strength. 

Provides adaptable exercise for all fitness levels 

Low-impact exercise doesn’t have to be low-intensity. Rowing machines have adjustable settings so you can gradually increase the resistance. You can also practice faster, more powerful strokes to increase the challenge. That makes rowing machine workouts suitable for beginners, athletes, and everyone in between. 

Adds variety to your fitness routine 

Another great thing about rowing? It’s a nice change of pace from more popular cardio workouts, such as running, swimming, or cycling. Adding variety to your weekly exercise routine can help you beat boredom, avoid a fitness plateau, and keep working toward your goals. 

Plus, you’ll learn new skills. And once you learn how to use a rowing machine, you might want to delve further into the sport and practice on the water. 

What are the benefits of running?

Running is one of the simplest yet most effective forms of exercise. All you need is a good pair of supportive shoes, and you’re ready to go. These additional running benefits might leave you ready to lace up your shoes. 

Supports strong bones 

Your hips, knees, and ankles are called weight-bearing joints for a reason. They support your weight and absorb the impact of activities such as walking or running. Walking, for example, may put 2 to 3 times your body weight on your knee joints. That load only increases while running. 

The high impact of running can place healthy stress on your bones, joints, and surrounding tissues. Running may even reduce the risk of knee osteoarthritis. The weight-bearing activity can also help you build strong bones. Running has been shown to increase bone mineral density in active men and premenopausal women. Strong bones may prevent osteoporosis, falls, and fractures. 

But be careful. Too much high-impact exercise in a given week doesn’t give bones, muscles, and joints time to recover. Talk to your healthcare provider about recent injuries, conditions, or other concerns. And for maximum benefit, make sure to create a balanced fitness plan. Your weekly routine should include a mix of different cardio workouts and strength-training sessions. You can recover or cross-train with low-impact exercises such as walking, swimming, or yoga. 

Relieves stress

Numerous aerobic workouts can help you relieve stress. When you exercise, your brain releases chemicals — such as endocannabinoids and dopamine — that can lift your spirits and lower stress. 

And running is a go-to stress reliever for many people. Regular running has been linked to lower levels of stress, depression, and anxiety. Continuous movement can be a great way to take your mind off daily stressors. And some people might even experience a brief joyful or relaxed feeling known as a runner’s high.

If you run outside, you can enjoy fresh air and calming green spaces that may improve your mood. 

Provides convenient exercise

There’s no denying that running is incredibly convenient. All you need is a good pair of running shoes and some tips to get started. You can run on roads, trails, treadmills, or tracks — no expensive gym membership required. Remember to practice your form, ease into it, and replace your running shoes regularly. 

Should you try rowing or running for exercise?

Choosing rowing or running comes down to your goals, fitness level, and preferences. 

Consider these suggestions to help you decide: 

• For a quick, calorie-burning workout, try running. 

• For a full-body workout, try rowing. 

• For a low-impact session that’s easy on the joints, opt for rowing. 

• For an equipment-free outdoor workout, go running. 

Rowing and running can add variety to your weekly aerobic workouts and help you maximize health benefits. No matter which one you choose, remember to make it fun! It’s easier to commit to a fitness plan you enjoy. 

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Written by:

Lindsay Wenndt

Lindsay Wenndt is a nationally certified health coach and fitness instructor specializing in orthopedic health. She's the founder of Break Free Fitness, a body-positive health and fitness company that reserves 10% of membership and coaching packages as scholarships for low-income women.

Edited by:

Lauren Savage, MA

Lauren Savage, MA, is a health editor at GoodRx, where she focuses on movement, exercise, and healthy aging. She aims to provide readers with the information they need to live healthier, more active lifestyles.

Reviewed by:

Sanjai Sinha, MD

Sanjai Sinha, MD, is a board-certified physician with over 20 years of experience. He specializes in internal medicine.

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