Runners, get rowing! The benefits of the ergometer for your training
THIS WEEK we will take a look at rowing as a form of cross training for both healthy and injured runners.
Rowing is probably the most challenging of all aerobic cross training options. As runners we tend to be quad dominant, favouring the muscles on the front of the legs. Rowing is a great option to engage the posterior chain muscles (muscles with attachments at the back of the limbs and spine) that tend to be weak in runners.
Rowing helps tap into the posterior chain muscles and can offer big muscular benefits to the hips, hamstrings, upper and lower back muscles.
Building strength and endurance in these regions will help you become a stronger runner and prevent future injuries. In addition, the pushing and pulling of rowing taxes the cardiovascular system and lends to improvedaerobic fitness.
Rowing is more taxing on specific muscles than running, so 20 to 30 minutes of steady state rowing or bouts of short intervals with rest periods of about the same duration provides an adequate workout.
Rowing is a safe option for an injured athlete (allowed to partially weight bear) or for beginners struggling with delayed onset muscle soreness as it places only moderate strain on the lower extremities. Even for healthy athletes rowing is a nice adjunctive workout to consider as heart rate is similar but there are huge muscular benefits to be gained.
It is essential to be mindful of rowing technique and form. Try engage your abdominals throughoutyour rowing session by sucking your tummy in towards you belly button as if zipping up a pair of tight pants. Also set your shoulder blades down and back against your spine to avoid shrugging.
Rowing form tips:
The foot straps should be fit snugly around the arch of foot so adjust the foot plate so that the strap is in the correct position.
Start with arms out straight in front holding the handle, knees at 90 degrees, back straight abdominals tight
Initiate the movement by pushing through your legs, as legs straighten pull back handle towards rib cage by bending elbows
(careful not to shrug) Lean back slightly at the end of this cycle At the end of the stroke, relax arms and rock forward from hips, bending knees and return to starting positions and repeat!
Crouch & Kirwan Chartered Physiotherapists 15 Abbey Square Centre Enniscorthy 087-449-7955