DOLCE DIET LIFESTYLE:
Row to Improve Your Running
by Samantha Coogan, MS, RDN, LD
For those that know me, they know I hate cardio and would prefer to lift weights faster. HOWEVER, I have the utmost respect for those who can run/row/cycle for long distances. I really don’t know how you do it, and I wish I had the mental fortitude that you possess and what you put your bodies through without complaint.
Now if you’re an avid runner, you still run the risk of injury, just like any sport. So it’s not a bad idea to mix up your training regimen to get some impact off the body. A friend of mine actually fractured her tibia from running, and running alone. She now incorporates different cardiovascular activities into her training, and her times are still improving (we’re talking a half marathon in an hour and 16 minutes!)
Give this circuit a try, which simulates a track workout without the impact on your body:
• Row easily for 5 minutes to warm up, then get off and stretch briefly.
• Row two sets of (4 x 400m) as follows:
• Row 400m at moderate intensity.
• Row easily for 1 minute.
• Repeat this sequence for a total of four 400m.
• Then change the sequence to row easily for 3 minutes between 400s.
• Repeat for another set of four 400m.
• Row easily for 5 minutes to cool down.
• Stretch and do mobility movements, like foam rolling
*Pick a damper setting that allows you to pull in one fluid movement. If you feel disconnected from your initial pull to your final pull, lower the damper. Typically, athletes/coaches recommend if you’re rowing for meters, go lower. If you’re rowing for calories, go a little higher.
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