Running vs Rowing Machine
Which one fits your Cardio workout plan?
Contents
Running burns more per minute than Rowing Machine — MET 9 vs 8.5. Compare intensity, joint impact, and form for both Cardio options.
Compare the benefits of Running and Rowing Machine and pick the one that fits your Cardio workout.
Running vs Rowing Machine: Which Do Planfit Users Choose?
Based on randomly selected data from 1 million completed workouts, Planfit users log Running more often — 2,587 sessions compared to 528 for Rowing Machine.
What most people do isn't always what fits you. Running and Rowing Machine differ in the muscles they work, the equipment they need, and how hard they are to learn — the comparison below covers each.
How Running and Rowing Machine Differ
| What differs | Running | Rowing Machine |
|---|---|---|
| Muscles worked | quads, hamstrings, abs, and calves | back, quads, chest, hamstrings, glutes, calves, and triceps |
| Equipment | bodyweight only | a machine |
| Difficulty | 2 of 5 | 1 of 5 |
| Sessions logged by Planfit users | 2,587 sessions | 528 sessions |
How to Do Running
Running Muscles Worked: Cardio
Form
- 1. Stand with your feet shoulder-width apart and get ready naturally.
- 2. Take a step forward and start running smoothly while swinging your arms.
- 3. At the end of the exercise, gradually slow down and switch to walking.
Coach's Tips
- Land softly on your feet and be careful not to lean too far forward.
For a full Running guide with alternatives and benefits, see the Running exercise guide.
How to Do Rowing Machine
Rowing Machine Muscles Worked: Cardio
Form
- 1. Fix your feet and sit while holding the handle.
- 2. While straightening your legs, lean your body back and pull the handle.
- 3. Pull your elbows to your sides while keeping your abdominal muscles engaged.
Coach's Tips
- Keep your back straight and be careful not to stretch your legs excessively.
For a full Rowing Machine guide with alternatives and benefits, see the Rowing Machine exercise guide.
Frequently Asked Questions
Which is better for Cardio, Running or Rowing Machine?
Planfit users log Running more often — 2,587 sessions against 528 for Rowing Machine. Both train Cardio, so pick the one that matches the equipment you have and the muscles you want to load.
Do Running and Rowing Machine work the same muscles?
Not quite. Running loads quads, hamstrings, abs, and calves, and Rowing Machine loads back, quads, chest, hamstrings, glutes, calves, and triceps.
What equipment do Running and Rowing Machine need?
Running needs bodyweight only, and Rowing Machine needs a machine.
Which is easier to start with?
Rowing Machine is the easier place to start. Move to Running once your form holds up.
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