Indoor rowing is another good high-intensity replacement exercise. For athletes unfamiliar with the workout, rowing machines are fantastic tools for building and sustaining fitness, says McCrann. There’s a learning curve when it comes to getting the technique right, so take time to practice using the machine and rowing properly before you start training at high intensity.
Although you may not feel like you’re getting the same biofeedback from rowing that running provides you, that doesn’t mean you’re not getting fit, says McCrann: “Remember that the alternative to not finding a substitute for running is simply not exercising. We can all agree that zero exercise is definitely not going to improve your fitness.”
Sample Rowing Workout: 35 mins.
Warm-up: 10 mins. of rowing, including two 30-sec. intervals at high intensity and effort
Main Set: 10 sets of 1 min. of hard rowing followed by 1 min. of easy/recovery rowing, for a total of 10 mins. of hard rowing and 10 mins. of recovery. Do the hard rows at your max sustainable effort. Remember to use your legs and maintain good form. Row lightly with minimal resistance to recover.
Cool Down: 5 mins. of easy rowing