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Rowing or Jogging: which Sport Suits You Better?

18. December 2024

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BY Lars Wichert

What is better, rowing or jogging? Both sports have their appeal, but depending on your goals and prerequisites, there are differences you should be aware of. I am Lars Wichert, a two-time Olympic participant, three-time World Champion in rowing, and current world record holder in triathlon. Not only do my successes in rowing and triathlon make me familiar with both sports, rowing and jogging, but 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 the strain on tendons and ligaments is so crucial

Whether you are just starting out with sports or already have many miles under your belt – the wear and tear on tendons and ligaments should never be underestimated. When jogging, the repeated impact forces significantly strain the knee and ankle joints. Forces of approximately two to three times your body weight act on the joints, especially the knee and ankle joints. This strain is cushioned by tendons, ligaments, and muscles. Even with the best running shoes, after long or intense sessions, you often feel the effects: muscle soreness in your legs, a pull in your Achilles tendon, your shin, or even lower back discomfort. Targeted conditioning training with careful attention to load parameters enables healthy running training. Tendons and ligaments adapt over time with regular, moderate training and become more resilient. Nevertheless, there is a significantly higher susceptibility to injury compared to other endurance sports. Problems such as Achilles tendinitis, shin splints, or patellar tendon irritation are particularly common.
Rowing, on the other hand, is a prime example of joint-friendly training. The fluid motion distributes the load evenly across legs, back, shoulders, and arms, without causing impact stress. This makes rowing an ideal choice for anyone seeking intense yet gentle exercise. Especially for people who are overweight, have joint problems, or a high risk of injury, a rowing machine is an absolute MUST.

Weather-independent training – a clear advantage of rowing

Jogging has a clear advantage:
You can start anytime, don’t need complicated equipment, and are out in nature. But let’s be honest – how often does bad weather prevent us from lacing up our running shoes? Rain, cold, or darkness quickly make even the most beautiful run uncomfortable. If you’re part of a larger family, the time factor also comes into play. And especially in autumn and winter, when it gets dark earlier, running late in the evening is no longer as pleasant. Although a headlamp can light the way, you are still a bit less secure when out and about.
This is where rowing training scores. With a rowing machine, you are completely independent of external conditions. Imagine: It’s stormy outside, and you’re still gliding across virtual waters in your living room. Devices like the AUGLETICS Eight Style, in particular, make training not only weather-independent but also varied. Thanks to an integrated Virtual Coach, various training programs, and the option to stream your favorite series or virtually row four different routes, rowing training never gets boring.

Man trains on a rowing machine in a stylishly furnished living room with plants and cozy decor.

Full-body workout: Rowing engages more muscles

Jogging primarily trains the leg and stabilizing muscles. Of course, that makes it an excellent sport for endurance. But what about the rest of your body? Rowing engages around 85% of your musculature – and that in a harmonious movement. Legs, core, back, shoulders, and arms work together to propel you through each stroke.
By engaging so many muscles, rowing not only improves endurance but also builds muscle mass. This has long-term benefits: As muscle mass increases, your basal metabolic rate rises, meaning your body burns more calories at rest. A clear advantage if you want to lose weight or optimize your body composition.

Endurance Training: Rowing or Jogging – Which is More Effective?

Mann mit Handtuch und Wasserflasche nach dem Training in einem Wohnzimmer mit Rudergerät.

Both sports promote endurance. In both sports, you can also incorporate various intensities. This means that whether it’s high-intensity interval training or long, steady-state endurance units, everything is possible. However, with a rowing machine like the AUGLETICS Eight Style, thanks to constant feedback via the large display, you can control your exertion more precisely, as you always have all values in view. All this with significantly less strain on the tendon and ligament apparatus, which should not be underestimated during high-intensity exercise.
Whether you opt for interval training or steady-state rowing – on a rowing machine like the AUGLETICS Eight Style, you can keep a precise eye on your performance. Thanks to the integrated display for watts, stroke rate, and heart rate, you can optimally adapt your training to your goals. Furthermore, rowing is particularly effective for improving the anaerobic threshold, as it engages a larger total muscle mass. Improved endurance will benefit you in all sports.

Calorie Burn: Which Sport Helps You Lose Fat?

When it comes to calorie consumption, rowing comes out on top. By engaging many muscles, you burn up to 800 kcal in one hour of rowing – and that at moderate intensity. In comparison: When jogging, calorie consumption is approximately 600–700 kcal per hour, depending on weight and intensity.
The higher calorie consumption during rowing is not only due to muscle activity during training. In the long term, your metabolism also benefits, as muscle building increases your basal metabolic rate. Another advantage: Rowing is excellent for moderate training, where you specifically burn fat. The intensity can be easily adjusted via stroke rate or resistance, and even beginners can quickly see initial results.
We also have a relevant blog article “Rowing Machine Calorie Burn: How Many Calories You Can Burn While Rowing”, which you are welcome to read.

In her video, Britta compares the advantages of rowing and jogging.
She highlights that jogging is easy to implement and requires little equipment, but can entail potential strain on joints and injury risks. Rowing, on the other hand, is more joint-friendly, engages 85% of the musculature, and efficiently trains the entire body as well as the cardiovascular system. It also offers the opportunity to create variety with different training programs. She recommends varying between both sports depending on preferences and weather conditions, and paying attention to one’s own body. It is important to enjoy movement and individually decide which activity suits you better.

Injury Risk: 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 terrain can lead to injuries.
Rowing significantly minimizes this risk. Due to the smooth, joint-friendly movement, the strain on tendons, ligaments, and joints is minimal. However, a prerequisite is that you perform the technique correctly. A rowing machine like the AUGLETICS Eight Style helps you with this: The integrated Virtual Trainer gives you feedback on your technique, so you can avoid errors and train effectively.

The Right Equipment: Rowing with the AUGLETICS Eight Style

While jogging only requires a pair of good shoes, a high-quality rowing machine offers many more possibilities. The AUGLETICS Eight Style is perfect for beginners and advanced users who value quality and functionality. It is quiet, compact, and, thanks to its folding function, ideal for home use.
A highlight is the large touchscreen, which not only provides you with data such as calorie consumption and heart rate but also offers training programs and entertainment. The Virtual Trainer helps you improve your technique, and the magnetic brake ensures a smooth rowing feel – completely without disruptive noise.

Additionally, the integrated Virtual Coach motivates you with individual training plans tailored precisely to your fitness level. Whether beginner or professional – the AUGLETICS Eight Style ensures that your training never gets boring. And thanks to its quiet technology, you can train anytime without disturbing neighbors or roommates.

With its modern design, it seamlessly integrates into any home and becomes the perfect companion for your fitness program.

AUGLETICS Eight Style
Augletics Eight rowing machine with wood and aluminum frame, integrated tablet display

2.790,00 EUR

Details

Which Sport is Right 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 endurance and has no problems with joints or tendons.
Rowing, on the other hand, is the perfect choice for an effective full-body workout that is also joint-friendly. Especially for people who want to train flexibly at home or prevent injuries, rowing offers unbeatable advantages. It is a sport that challenges you without overtaxing your body.

Conclusion: Rowing or Jogging – Which Suits You Better?

Both sports have their advantages, but the decision depends on your personal goals and prerequisites. If you value a joint-friendly, effective full-body workout that you can perform flexibly at home, rowing is the right choice. With a rowing machine like the AUGLETICS Eight Style, you can not only optimize your technique but also benefit long-term from a strong, healthy body.
Ultimately, the best sport is the one you practice regularly – and with the right equipment, that becomes all the easier and more motivating. Whether you choose rowing, jogging, or a combination of both: The main thing is to stay active!

About the author

Lars Wichert

Lars Wichert ist Sportwissenschaftler und ehemaliger Leistungssportler im Rudern. Er war 13 Jahre Teil der deutschen Nationalmannschaft. Dabei kann er auf zwei Teilnahmen an den Olympischen Spielen sowie drei Weltmeistertitel zurückblicken. Er war nach seiner Ruderkarriere als Trainer tätig und konnte mit seinem Team die Europameisterschaft gewinnen. Mittlerweile ist er in seiner Freizeit im Triathlon unterwegs und hält dort die Weltbestzeit der Amateure über die Ironman-Distanz. Lars verfügt über das Wissen als Trainer, Leistungssportler und Sportwissenschaftler, sodass sich jeder angesprochen fühlen kann. Sein Ziel ist es, Spaß an der Bewegung zu vermitteln und zu verdeutlichen, dass mit geringem Aufwand viel für die Gesundheit getan werden kann – denn es gibt keine bessere Vorsorge als die in seine eigene Gesundheit. Lars Wichert è uno scienziato dello sport ed ex atleta agonista di canottaggio. Ha fatto parte della nazionale tedesca per 13 anni. Ha partecipato a due Olimpiadi e ha vinto tre titoli mondiali. Dopo la carriera di canottiere, ha lavorato come allenatore e ha vinto il campionato europeo con la sua squadra. Nel tempo libero pratica il triathlon e detiene il record mondiale amatoriale sulla distanza Ironman. Lars dispone delle conoscenze necessarie come allenatore, atleta agonista e scienziato dello sport, in modo da poter soddisfare le esigenze di tutti. Il suo obiettivo è quello di trasmettere il piacere del movimento e di dimostrare che con poco sforzo si può fare molto per la salute, perché non c’è prevenzione migliore che quella della propria salute. Lars Wichert is a sports scientist and former competitive rower. He was a member of the German national team for 13 years. He can look back on two Olympic appearances and three world championship titles. After his rowing career, he worked as a coach and won the European Championship with his team. He now spends his free time competing in triathlons and holds the world record for amateurs over the Ironman distance. Lars has the knowledge as a coach, competitive athlete and sports scientist, so that everyone can feel addressed. His goal is to convey the fun of exercise and to make it clear that a lot can be done for one’s health with little effort – because there is no better prevention than taking care of one’s own health. Lars Wichert est scientifique du sport et ancien athlète de haut niveau en aviron. Il a fait partie de l’équipe nationale allemande pendant 13 ans. Il a participé à deux reprises aux Jeux Olympiques et remporté trois titres de champion du monde. Après sa carrière d’avironneur, il a travaillé comme entraîneur et a remporté le championnat d’Europe avec son équipe. Aujourd’hui, il consacre son temps libre au triathlon et détient le record mondial amateur sur la distance Ironman. Lars dispose des connaissances nécessaires en tant qu’entraîneur, athlète de haut niveau et scientifique du sport, ce qui lui permet de s’adresser à tout le monde. Son objectif est de transmettre le plaisir de bouger et de montrer qu’il est possible de faire beaucoup pour sa santé avec peu d’efforts, car il n’y a pas de meilleure prévention que celle de sa propre santé.
Picture of Lars Wichert

Lars Wichert

Lars Wichert ist Sportwissenschaftler und ehemaliger Leistungssportler im Rudern. Er war 13 Jahre Teil der deutschen Nationalmannschaft. Dabei kann er auf zwei Teilnahmen an den Olympischen Spielen sowie drei Weltmeistertitel zurückblicken. Er war nach seiner Ruderkarriere als Trainer tätig und konnte mit seinem Team die Europameisterschaft gewinnen. Mittlerweile ist er in seiner Freizeit im Triathlon unterwegs und hält dort die Weltbestzeit der Amateure über die Ironman-Distanz. Lars verfügt über das Wissen als Trainer, Leistungssportler und Sportwissenschaftler, sodass sich jeder angesprochen fühlen kann. Sein Ziel ist es, Spaß an der Bewegung zu vermitteln und zu verdeutlichen, dass mit geringem Aufwand viel für die Gesundheit getan werden kann – denn es gibt keine bessere Vorsorge als die in seine eigene Gesundheit. Lars Wichert è uno scienziato dello sport ed ex atleta agonista di canottaggio. Ha fatto parte della nazionale tedesca per 13 anni. Ha partecipato a due Olimpiadi e ha vinto tre titoli mondiali. Dopo la carriera di canottiere, ha lavorato come allenatore e ha vinto il campionato europeo con la sua squadra. Nel tempo libero pratica il triathlon e detiene il record mondiale amatoriale sulla distanza Ironman. Lars dispone delle conoscenze necessarie come allenatore, atleta agonista e scienziato dello sport, in modo da poter soddisfare le esigenze di tutti. Il suo obiettivo è quello di trasmettere il piacere del movimento e di dimostrare che con poco sforzo si può fare molto per la salute, perché non c'è prevenzione migliore che quella della propria salute. Lars Wichert is a sports scientist and former competitive rower. He was a member of the German national team for 13 years. He can look back on two Olympic appearances and three world championship titles. After his rowing career, he worked as a coach and won the European Championship with his team. He now spends his free time competing in triathlons and holds the world record for amateurs over the Ironman distance. Lars has the knowledge as a coach, competitive athlete and sports scientist, so that everyone can feel addressed. His goal is to convey the fun of exercise and to make it clear that a lot can be done for one's health with little effort – because there is no better prevention than taking care of one's own health. Lars Wichert est scientifique du sport et ancien athlète de haut niveau en aviron. Il a fait partie de l'équipe nationale allemande pendant 13 ans. Il a participé à deux reprises aux Jeux Olympiques et remporté trois titres de champion du monde. Après sa carrière d'avironneur, il a travaillé comme entraîneur et a remporté le championnat d'Europe avec son équipe. Aujourd'hui, il consacre son temps libre au triathlon et détient le record mondial amateur sur la distance Ironman. Lars dispose des connaissances nécessaires en tant qu'entraîneur, athlète de haut niveau et scientifique du sport, ce qui lui permet de s'adresser à tout le monde. Son objectif est de transmettre le plaisir de bouger et de montrer qu'il est possible de faire beaucoup pour sa santé avec peu d'efforts, car il n'y a pas de meilleure prévention que celle de sa propre santé.

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