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Rowing or jogging: Which sport suits you better?

18 December 2024

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FROM Lars Wichert

Which is better, rowing or jogging? - Both sports have their attractions, but depending on your goal and requirements, there are differences that you should be aware of. I am Lars Wichert, two-time Olympian, three-time world champion in rowing and current world record holder in triathlon. It's not just my successes in rowing and triathlon that have given me a good understanding of the two different sports of rowing and jogging; my sports science degree also allows me to shed light on both sides. Today I would like to answer one of the most frequently asked fitness questions: rowing or jogging? Which sport suits you better?

Why loading the tendons and ligaments is so crucial

Regardless of whether you are just starting out with sport or already have a few kilometres under your belt - the wear and tear on tendons and ligaments should never be underestimated. When jogging, the repeated impact forces put considerable strain on the knee and ankle joints. Forces of around two to three times the body weight act on the joints, especially the knee and ankle joints. This load is cushioned by tendons, ligaments and muscles. Even with the best running shoes, you often feel the effect after long or intensive sessions: sore muscles in the legs, a pulling sensation in the Achilles tendon, the shin or even discomfort in the lower back. Targeted build-up training with clear attention to the load parameters enables healthy running training. With regular, moderate training, the tendons and ligaments adapt over time and become more resilient as a result. Nevertheless, there is a much higher susceptibility to injury than in endurance sports. Problems such as Achilles tendinitis, shin splints or patellar tendon irritation are not uncommon.

Rowing, on the other hand, is a prime example of training that is easy on the joints. The flowing movement distributes the load evenly across the legs, back, shoulders and arms without causing impact loads. This makes rowing the ideal choice for anyone looking for intensive but gentle exercise. Especially for people who are overweight, have joint problems or a high risk of injury, the rowing machine is an absolute MUST.

Train regardless of the weather - a clear advantage of rowing

Jogging has a clear advantage:

You can start at any time, don't need complicated equipment and are out and about in nature. But let's be honest - how often does bad weather stop us from putting on our running shoes? Rain, cold or darkness can quickly make the most beautiful run uncomfortable. And if you're part of a larger family, there's also the time aspect. And especially in autumn and winter, when it gets dark earlier, running late at night is no longer so pleasant. Although a headlamp can illuminate the path, you are still a little less safe on the road.

This is where rowing training scores highly. With a Rowing machine you are completely independent of external conditions. Just imagine: It's stormy outside and you're still gliding over virtual waters in your living room. Especially devices like the AUGLETICS Eight Style make training not only weather-independent, but also varied. Thanks to the integrated Virtual Coach, various training programmes and the option of streaming your favourite series or virtually rowing four different routes, rowing training never gets boring.

Full body workout: rowing uses more muscles

Jogging primarily trains the leg and supporting muscles. Sure, that makes it an excellent sport for endurance. But what about the rest of your body? Rowing challenges around 85 % of your muscles - in one harmonious movement. Legs, core, back, shoulders and arms work together to get you through each stroke.

By using so many muscles, rowing not only improves endurance but also builds muscle. This has long-term benefits: Increasing muscle mass increases your basal energy metabolism, which means that your body burns more calories at rest. A clear advantage if you want to lose weight or optimise your body composition.

Endurance training: rowing or jogging - which is better?

Both sports promote endurance. You can also incorporate different workloads in both sports. In other words, whether you prefer high-intensity interval training or long, steady basic endurance sessions, anything is possible. With the rowing machine like the AUGLETICS Eight Style However, thanks to the constant feedback on the large display, you can control your workload more precisely as you always have all the values in view. All this with a much lower load on the tendon and ligament apparatus, which should not be underestimated during high-intensity exercise.

Whether you decide to do interval training or row at a steady pace - on a rowing machine like the AUGLETICS Eight Style you can keep a close eye on your performance. Thanks to the integrated display for watts, stroke rate and heart rate, you can optimise your training to suit your goals. Rowing is also particularly effective for improving your anaerobic threshold, as the total muscle mass used is greater. Improving your endurance will benefit you in all sports.

Calorie consumption: Which sport helps you lose fat?

When it comes to calorie consumption, rowing is one step ahead. By engaging many muscles, you burn up to 800 kcal in one hour of rowing - at a moderate intensity. By comparison, jogging burns around 600-700 kcal per hour, depending on your weight and intensity.

The higher calorie consumption when rowing is not only due to the muscle activity during training. Your metabolism also benefits in the long term, as building muscle increases your basal metabolic rate. Another advantage: rowing is ideal for moderate training where you specifically burn fat. The load can be easily adjusted via the stroke frequency or resistance, and even beginners can quickly see their first successes.

We also have a suitable blog article on this topic "Calorie consumption rowing machine: How many calories you can burn while rowing"which you are welcome to read.

In her video, Britta compares the benefits of rowing and jogging.

She emphasises that jogging is easy to do and requires little equipment, but can put potential strain on joints and risk injury. Rowing, on the other hand, is easier on the joints, works 85 % of the muscles and efficiently trains the entire body and the cardiovascular system. It also offers the opportunity to create variety with different training programmes. She recommends varying between the two types of sport depending on your preferences and weather conditions and taking care of your own body. The important thing is to enjoy exercise and decide which activity suits you best.

Risk of injury: Why rowing is safer

Runners know it: overuse injuries such as shin splints, Achilles tendinitis or knee problems are not uncommon. Even for experienced runners, incorrect footwear or uneven routes can lead to injuries.

Rowing minimises this risk considerably. The smooth, joint-friendly movement minimises the strain on tendons, ligaments and joints. However, you need to perform the technique correctly. A rowing machine like the AUGLETICS Eight Style: The integrated Virtual Trainer gives you feedback on your technique so that you can avoid mistakes and train effectively.

The right equipment: rowing with the AUGLETICS Eight Style

While jogging requires just one pair of good shoes, a high-quality Rowing machine many more possibilities. The AUGLETICS Eight Style is perfect for beginners and advanced users who value quality and functionality. It is quiet, compact and ideal for use at home thanks to its folding function.

One highlight is the large touchscreen, which not only provides you with data such as calorie consumption and heart rate, but also offers training programmes and entertainment. The Virtual Trainer helps you to improve your technique and the magnetic brake ensures a smooth rowing experience - without any annoying noises.

In addition, the integrated Virtual Coach motivates you with personalised training plans that are tailored to your fitness level. Whether beginner or pro - the AUGLETICS Eight Style ensures that your workout never gets boring. And thanks to its quiet technology, you can train at any time without disturbing your neighbours or flatmates.

With its modern design, it blends seamlessly into any home and is the perfect companion for your fitness programme.

Rowing machine

AUGLETICS Eight Style

2.790,00 EUR

Which sport is suitable for whom?

Jogging is ideal for people who enjoy being active outdoors and are looking for an uncomplicated sport. It is particularly suitable for anyone who wants to increase their stamina and has no problems with joints or tendons.

Rowing On the other hand, rowing is the perfect choice for an effective full-body workout that is also easy on the joints. Rowing offers unbeatable benefits, especially for people who want to train flexibly at home or want to prevent injuries. It is a sport that challenges you without overstraining your body.

Conclusion: rowing or jogging - which suits you better?

Both sports have their advantages, but the decision depends on your personal goals and requirements. If you are looking for a joint-friendly, effective full-body workout that you can do flexibly at home, rowing is the right choice. With a Rowing machine like the AUGLETICS Eight Style you can not only optimise your technique, but also benefit from a strong, healthy body in the long term.

Ultimately, the best sport is the one you do regularly - and with the right equipment, this becomes all the easier and more motivating. Whether you choose rowing, jogging or a combination of the two: The main thing is to keep moving!

About the author

Lars Wichert

Lars Wichert is a sports scientist and former competitive rower. He was part of the German national team for 13 years. He can look back on two participations in the Olympic Games and three world championship titles. After his rowing career, he worked as a coach and won the European Championships with his team. In his spare time, he now competes in triathlons, where he holds the world's best amateur time over the Ironman distance. Lars has the knowledge as a trainer, competitive athlete and sports scientist, so that everyone can feel addressed. His aim is to make exercise fun and to make it clear that a lot can be done for your health with little effort - because there is no better prevention than investing in your own health.

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