Ask most people to name the best cardio exercise, and they’ll say running without a second thought. Fair enough — it’s simple, accessible, and it works.
But if you’ve ever spent time on a rowing machine, you’ll know it’s not just a niche bit of kit for CrossFitters and ex-rowers. When it comes to all-round fitness, rowing quietly outperforms running in ways most gym-goers overlook.
So let’s break down how the two stack up — from calorie burn and muscle engagement to joint impact and long-term benefits — and find out which actually deserves your time.
Calorie Burn And Energy Demand
Running is traditionally seen as the go-to for fat loss because it burns calories quickly, especially outdoors where the terrain and wind resistance increase effort. A 70 kg person can expect to burn around 600–700 calories per hour at a moderate pace, and closer to 900 at a strong run.
Rowing, though, can match or even exceed that. The same person rowing at moderate intensity will burn roughly 500–700 calories per hour, and if they push hard — think 2,000 m intervals or HIIT rowing sessions — that number can climb beyond 900.
The difference comes from efficiency. Many people run well enough to get the heart rate up fast, but few row with solid technique, which limits the payoff. Once you get the movement right — driving through the legs, engaging the core, and finishing with the back and arms — rowing becomes a brutally effective calorie burner. It’s less about the movement itself and more about how much of your body you put into it.
Verdict: Even. Both can torch calories if you know what you’re doing.
Muscle Engagement
Running is mostly a lower-body workout. Your quads, hamstrings, calves, and glutes do the heavy lifting, while your core stabilises you. It’s great for leg endurance and strength but offers little for your upper body.
Rowing, on the other hand, is a full-body movement. Around 60 percent of the drive comes from your legs, 30 percent from your back and core, and 10 percent from your arms and shoulders. Every stroke recruits multiple muscle groups — legs for the push, back and core for stabilisation, arms for the finish. Over time, it builds strength endurance across the whole body rather than just one region.
That’s why rowers often look athletic from head to toe, while runners tend to be lighter and leaner in the lower half. If your goal is overall fitness and muscular balance, rowing gives more complete conditioning.
Verdict: Rowing wins for full-body strength and muscular development.
Joint Impact And Injury Risk
Running’s biggest drawback is impact. Every stride sends force through your ankles, knees, and hips — up to three times your body weight on each landing. For healthy runners with good technique, that’s manageable. But for anyone with joint issues, past injuries, or carrying extra weight, it can become a problem fast.
Rowing is low-impact, which makes it ideal for people recovering from injuries or those who want to train hard without beating up their joints. Because you’re seated and moving in a controlled range of motion, there’s no pounding or repetitive stress. That’s why physiotherapists often recommend rowing as a rehab tool.
Of course, rowing has its own risks — mainly lower-back strain if you round your spine or over-extend at the catch. But these are form-based, not impact-based injuries, and they can be prevented with proper technique.
Verdict: Rowing is far kinder on your joints.
Cardiovascular And Aerobic Fitness
Both sports build cardiovascular capacity — that’s a given — but they do it slightly differently.
Running develops aerobic endurance extremely well. It trains your heart and lungs to sustain steady effort for long periods, which is why marathoners have such impressive VO₂ max scores. The repetitive nature of running also strengthens your bones and connective tissues, something rowing doesn’t do to the same degree.
Rowing, though, pushes the heart and lungs harder in shorter bursts. Because you’re working more muscle at once, your cardiovascular system has to deliver oxygen to both upper and lower body simultaneously. That elevates heart rate fast and increases total oxygen demand. Studies comparing trained runners and rowers often show similar VO₂ max improvements, despite rowing being lower impact.
So if your goal is to improve aerobic capacity and endurance, both are excellent. The difference is that rowing gives you similar cardio benefits with less wear and tear.
Verdict: Draw — but rowing is more efficient per minute of effort.
Accessibility And Practicality
Running has one major advantage: simplicity. Lace up, step outside, and go. No equipment, no learning curve, no queue for the machine. That’s part of why it’s so popular.
Rowing, by contrast, needs either access to water and a boat — which isn’t realistic for most people — or a rowing machine. Concept2s and smart rowers like Hydrow are excellent, but not everyone has the space or budget for one at home. In the gym, you might have to wait your turn or deal with an old, clunky erg that’s seen better days.
That said, rowing machines are improving fast. Modern models are quieter, smoother, and increasingly compact, and there are plenty of beginner-friendly programs online. So while running is easier to start, rowing is catching up in terms of convenience.
Verdict: Running wins for accessibility, but rowing is closing the gap.
Variety And Motivation
One of the biggest challenges in any training plan is staying consistent. Running can get repetitive — the same routes, the same treadmill miles. You can mix up intervals or terrain, but it’s still fundamentally the same motion.
Rowing offers more training variety. You can go long and steady for aerobic work, short and intense for anaerobic conditioning, or even power-based for strength endurance. Because the stroke engages more muscle groups, sessions tend to feel more varied and less monotonous. Plus, with smart rowers offering real-time stats, races, and live classes, it’s easier than ever to stay engaged.
Verdict: Rowing has the edge for variety and long-term motivation.
Which Should You Choose?
It depends on your goals.
If you’re training for races, want to run outdoors, or simply love the freedom of the road, running’s simplicity and proven cardiovascular benefits make it hard to beat. It’s cheap, efficient, and deeply satisfying once you hit that rhythm.
If you’re after all-round fitness — strong legs, stable core, toned upper body, and solid cardio — rowing gives you more bang for your buck. It’s gentler on the joints, more time-efficient, and builds strength endurance as well as aerobic capacity.
For most people, the smartest option is to combine both. Use rowing for high-intensity or recovery sessions and running for steady-state cardio or outdoor conditioning. Together they cover every base — endurance, strength, and joint health — while keeping training fresh.
Running is timeless and effective, but rowing deserves far more attention than it gets. It’s one of the few exercises that truly works the whole body while protecting the joints, and it delivers comparable — if not better — results in less time.
If you’ve been glued to the treadmill or pounding the pavement for years, spend a few weeks giving the rower a fair go. Learn the technique, set clear targets, and track your pace and split times. You might find that the most powerful stride you’ll ever take doesn’t involve your feet at all.