Walking for Rowing Training

Walking will not make you a better rower on its own, but it is a useful extra: easy aerobic work, a form of active recovery and a way to add volume without adding strain.

What walking offers

• Low-stress aerobic work. Brisk walking trains your heart and lungs gently. It will not push your top-end fitness, but it adds to your weekly activity without leaving you tired.
• Active recovery. A walk on a rest day moves blood through your muscles and can ease stiffness after a hard session. It is not a miracle cure, but many people feel better for it.
• Leg and hip conditioning. Hills and long walks work the calves, glutes, hamstrings and quads at a low load, and help joints and tendons get used to regular work.
• Time outdoors. Fresh air and a change of scene help with mood and motivation, which matters for long-term training.
• Time to think. Many rowers use walks to plan their week or clear their head.

Walking is not a replacement for rowing, and it will not build rowing-specific power. Treat it as support.

How to use it

On rest days: a gentle 30 to 60 minute walk at a comfortable pace. If your legs are very sore, keep it short and flat.

After a hard session: a 10 to 15 minute walk as part of your cool-down helps bring your heart rate down gradually.

As extra volume: if you cannot row more because of time, injury or tiredness, a long walk adds aerobic time. See use a rowing machine to increase your stamina.

During injury: if you have a rowing injury and a clinician says walking is fine, it can keep you moving. See use a rowing machine to recover from an injury and how to return to rowing after time off from injury.

Sample sessions

Level	Session
Easy recovery	30 minutes, flat, comfortable pace
Brisk builder	5 minutes easy, 20 minutes brisk (you can talk, but only in short sentences), 5 minutes easy
Intervals	5 minutes easy, then 2 minutes fast, 1 minute slow, repeated 6 to 8 times, 5 minutes easy
Hills	45 minutes on a route with gentle climbs, steady effort
Long walk	90 minutes to 3 hours at an easy pace, with a snack and water

Increase the length by no more than around 10 to 20 per cent each week. Do not treat the long walk as a hard training day; it should leave you pleasantly tired, not wrecked.

Walking vs rowing

	Walking	Rowing
Impact	Low, but weight-bearing	Low, seated
Muscles used	Mostly lower body	Legs, back, core, arms
Intensity ceiling	Low unless hilly	Can be very high
Skill needed	Little	Technique takes time
Equipment	Shoes	Erg or boat

Rowing gives you more training effect per minute. Walking is easier to repeat, easier on recovery and easier to fit into a busy day. For a comparison, see rowing machines vs long-distance walking.

Practical tips

• Shoes. Wear comfortable footwear that fits well, with room for your toes. For long routes on rough ground, walking boots or trail shoes are better.
• Clothing. Layers and a waterproof jacket in changeable weather.
• Fuel and water. For walks over an hour, carry water and a snack such as fruit, nuts or a cereal bar. For longer routes, see fueling your body for long-distance rowing.
• Poles. Trekking poles can help on steep or uneven ground.
• Safety. Tell someone your route if you go somewhere remote and carry a phone.
• Posture. Walk tall, shoulders back, and swing your arms gently.

Where it fits in a week

A sample week for a rower training four times:

Day	Session
Monday	Steady row
Tuesday	Interval row
Wednesday	Walk, 30 to 45 minutes
Thursday	Steady row, longer
Friday	Rest
Saturday	Strength or hard row
Sunday	Long walk

If you have a medical condition, check with a GP before changing your activity. Browse more in the training hub, or read about cross-training for rowers and how running can benefit rowing training.