Rowing changes you from the inside out!

23 Feb

Ask anyone from the CRS Crew what our mantra is and the answer will be “Rowing changes you from the inside out”.

This fact is so evident that even after one class most people will tell you they agree wholeheartedly.   It might be because they are a little out of breath or maybe it’s because they can “feel’ the muscles that were just worked – which happens to be about 85% of your muscles.  Whatever their individual experience, they know they have just had a great workout.

Dragon Boat Charleston cross-training with a FitRow class.

Although most of us want to see changes immediately on the outside, it is often the internal changes that have the most profound effect on our health and fitness.  Because rowing is a full body strength and cardio workout, you will see the physical changes you are looking for such as increased endurance and strength and decrease in body fat but what people often notice first is the internal changes.

There are many internal benefits to rowing.

As you row, your body releases endorphins.  Endorphins are the chemicals released during exercise.  These are your feel-good hormones.  In addition to creating feelings of euphoria, they also interact with brain receptors to help limit our perception of pain or discomfort.


Rowing regularly can:

Increase energy

Reduce stress

Increase self-esteem

Aid in sleep

Lower visceral fat levels

Our bodies are a lot like a good book, the words are usually written before the cover is designed. So, set you mind on more than just your “cover” – choose to become healthier from the inside out.

Not sure where to start?  Contact us for a free assessment.  We will be glad to sit down with you, help you define your goals, and create a well-rounded program that will enable you to achieve those goals.

Contact Us

  • This field is for validation purposes and should be left unchanged.

How Rowing Can Make You A Better Runner

08 Feb

Improve your run…with rowing!

As spring gets closer so does race season in the Lowcountry.  For many of us, this winter’s cold weather has made it hard to start training.  Especially for those who made running a 5 or 10K a New Year’s resolution.

The Cooper River Bridge Run, Charleston’s largest race, is just a little over 8 weeks away and there are over 18 area races before then!

For most of us, training for a running race means running… a lot of running.   Unfortunately, every mile you put into training wears your body down.  Running is a high impact sport so with every foot strike on the ground your muscles and joints are feeling it.  A lot of you are probably training through an injury or joint pain already.

What if there was a way to train for a race that wasn’t hard on your body?
Would that possibly give you the ability to compete in more races this season, next year, or even beyond that?

Well, there is a way to successfully train for a race, whether it be your first 5k or your tenth marathon, without putting mile after mile on your body.

Cross-train with indoor rowing!

Indoor rowing is an incredible cross-training option for many sports, running included.  For example, Lori Gallon of Pennsylvania trained for the Boston Marathon on a rowing machine due to an injury sustained at the beginning of her training program – but she’s not the only one!

What does rowing offer the runner?  Indoor rowing is a power endurance sport that offers a low impact workout, uses all the muscles used in running (and more) and increases aerobic and anaerobic capacity.

How does this help your run?

  1. Increased power and muscle strength in your legs translates to a more powerful push-off during your run.
  2. Increased core strength gives you better posture and stabilization which translates to a smoother, less jarring run and enables you to keep a better running form even as you begin to fatigue…and good form makes you faster.
  3. Increasing your aerobic threshold will benefit you on race day by allowing you to run faster and/or longer before your body begins making lactic acid, which is what makes your muscles burn and fatigue quickly.
  4. Less impact on your joints reduces your chance of injury and increases your chance of running pain free.
There is a catch, of course! (no pun intended)  To reap all these benefits, you must use the proper rowing stroke.

The proper rowing stroke is made up of 4 parts:  catch, drive, finish, and recovery.  Your legs produce most of the power during the drive with your core being second.  Your arms produce the least amount of power.

Rowing is not hard to learn and is great for all fitness levels.  We encourage everyone to learn the proper rowing stroke from a certified rowing instructor, which is what you will find at Coastal Rowing Studio.

At Coastal Rowing Studio we believe in teaching proper technique and invite anyone to come try our Rowing 101 class for free.  Afterwards we can help you decide which rowing classes can best help you reach your race goals.

Make this race season your best yet!  Add some rowing into your training program and see the difference for yourself!

For those who need a training plan, join us for our 8 Week Row to Run Training Series.  This camp is great for beginners or those training through an injury.  Camp begins Monday, February 12 and runs for 8 weeks leading up the Bridge Run.

Discover Why Others are Calling Rowing the Perfect Exercise

16 Jan

We all know that there are many different aspects to being physically fit. Cardio endurance, muscle strength, muscle endurance, flexibility, and mobility are all important.  Doing separate workouts for each would take a lot of time, which most of us don’t have.

People often refer to indoor rowing as the perfect exercise because it addresses many types of fitness at the same time.




  • When done properly, rowing uses about 85% of the muscles in your body. In one workout you have effectively worked you upper and lower body as well as your core.
  • Rowing provides resistance training which builds stronger bones and muscles.
  • Rowing challenges your aerobic and anaerobic systems for a well-rounded cardio workout.
  • This low impact exercise makes it a great choice for people with joint issues.
  • You can burn up to 800 calories per hour (maybe more) making it a great workout for weight loss and fat burning.
  • Rowing is a full-body, multi-joint workout that can help increase your flexibility and mobility.
  • A rowing workout it adjustable making it great for all fitness levels.

Sound to good to be true? Don’t take our word for it, come give it a try.

Your first class, Rowing101 is free.