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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\u2019t 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.<\/p>\n
Now if you\u2019re an avid runner, you still run the risk of injury, just like any sport. So it\u2019s 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\u2019re talking a half marathon in an hour and 16 minutes!)<\/p>\n
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\u2022\tRow easily for 5 minutes to warm up, then get off and stretch briefly.
\n\u2022\tRow two sets of (4 x 400m) as follows:
\n\u2022\tRow 400m at moderate intensity.
\n\u2022\tRow easily for 1 minute.
\n\u2022\tRepeat this sequence for a total of four 400m.
\n\u2022\tThen change the sequence to row easily for 3 minutes between 400s.
\n\u2022\tRepeat for another set of four 400m.
\n\u2022\tRow easily for 5 minutes to cool down.
\n\u2022\tStretch and do mobility movements, like foam rolling
\n*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\u2019re rowing for meters, go lower. If you\u2019re rowing for calories, go a little higher.
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