Building the Engine: 25km Endurance Row

Introduction

With my running recovery taking longer than I originally hoped, long runs still aren't part of my training while I continue working with my podiatrist. Rather than forcing a return to running too early, I've gradually increased the distance of my rowing sessions over the past few weeks, with today's goal being a continuous 25km endurance row.

Although rowing isn't a replacement for running, it allows me to continue developing my aerobic fitness while significantly reducing the impact on my recovering foot. At this stage, consistency is far more important than rushing the process.

As always, this article simply reflects my own training and what I'm currently finding helpful. Everyone's circumstances are different, and this isn't intended as coaching or professional advice.

Engine Logs & Case Studies

Engine Log 05: Building the Engine: 25km Endurance Row

Date: 26 July 2026 | Distance: 25,000 m | Average Pace: 2:37/500m

Session Overview

Distance: 25,000 metres
Focus: Aerobic endurance
Intensity: Easy aerobic effort
Fuel: Three homemade energy gels and 500ml of water
Target: Maintain a comfortable aerobic effort throughout the session

Fuel Strategy

For today's row I prepared three homemade energy gels.

Two were carried in my running belt, with a third balanced on the rowing machine so I could fuel throughout the session without stopping.

I'm also continuing to pay close attention to my energy intake while recovering from what I believe has been a period of suspected Relative Energy Deficiency in Sport (RED-S). Maintaining consistent fuelling has become an important part of my wider recovery, alongside gradually rebuilding my training volume.

Alongside the gels, I drank 500ml of water during the session.

The Session

The primary objective wasn't pace.

Instead, I wanted to spend sustained time in an aerobic training zone while keeping the effort comfortable from start to finish.

For almost the entire row I remained within Garmin's blue aerobic zone, allowing me to focus on rhythm rather than speed. The session felt controlled throughout, which was exactly what I had hoped for.

Looking back through the split times, a few individual kilometres appear slightly slower than the surrounding pace. Rather than reflecting fatigue, these were simply the moments when I was taking on water or one of my homemade gels while continuing to row one-handed.

Overall, I was pleased with how consistent the effort felt across the full 25 kilometres.

Reflections

One of the biggest lessons I've learnt during injury recovery is that maintaining fitness doesn't always require running.

While nothing truly replaces time on your feet, rowing has allowed me to continue challenging my cardiovascular system while giving my foot the opportunity to recover.

Every week that passes, the goal isn't simply to row further. It's to remain patient, stay consistent and arrive back at running healthy enough to train properly again.

Looking Ahead

I'll continue working closely with my podiatrist while gradually progressing my training.

For now, endurance rows remain an important part of maintaining my aerobic base, and today's 25km session was another positive step in that journey.

Plant Splits Reflection

Recovery isn't always about doing more. Sometimes it's about choosing the right session, being patient with the process, and trusting that consistent work will pay off over time.

Gear That Saved the Row

Looking to take on an endurance row yourself? Here is the exact setup I used to survive the 21k:

The Rower: Technogym Skillrow (Excellent fluid resistance that mimics the feel of real water).

The Lifesaver: 2K Fit Rowing Machine Seat — Trust me, when you hit 16k, you will thank me for this. It’s the only reason I was able to physically stay on the erg to finish the distance.