Let’s be real—running in a workout can feel… personal.
It’s the movement people most often try to skip, sub, or “modify for the vibes.” And while we totally understand swapping a movement to match your goals, needs, or physical limitations, let’s talk about when it makes sense to bike/row/ski instead of run—and when you’re shortchanging yourself by always ducking out.
Why People Swap Running (and When That’s Smart)
Substituting running with a machine-based cardio movement like the Assault Bike, rower, or ski erg is common—and sometimes, it’s exactly the right call. Let’s break it down:
Smart reasons to sub out running:
- Injury or Return-to-Play Scenarios
Acute or chronic injuries to the foot, ankle, knee, or hip might need a break from impact loading. Rowing and skiing are low- or non-impact, and biking limits eccentric loading.
Reference: Journal of Orthopaedic & Sports Physical Therapy (Reiman et al., 2013) - Too Many “Foot Miles” Already
If you’re training for a half-marathon, logging lots of weekly volume, or just did a long trail run the day before, removing running from your metcon can be a smart longevity play. - Environmental Limitations
Too hot, icy, or raining sideways? No shame in using the equipment you’ve got instead of risking injury on the pavement. - Equipment Balance in a Class Setting
Sometimes we scale not based on individual need but on class flow. If five people are already running, the next three might need to row to keep the timeline on track.
Not-So-Good Reasons to Sub Running
Let’s have an honest moment here. These might feel valid, but they’re not great reasons in the long term:
- “I’m slow.”
So? Slow running is still running. It’s a skill worth building—just like double unders or toes-to-bar. - “I don’t like it.”
Totally valid as a feeling. Not a great programming principle. Discomfort = opportunity for growth. - “It ruins my score/time/heart rate.”
Machines are easy to pace consistently. Running isn’t. That’s a feature, not a bug.
What You Miss When You Always Sub
Running offers a unique physiological and biomechanical stimulus that no machine can replicate. When you always avoid it, you’re skipping out on:
Eccentric Loading and Recoil
Running forces the body to absorb, control, and re-apply force with every step. That’s tendon health, joint integrity, and reactive strength.
Reference: Journal of Strength and Conditioning Research (2010)
Mental Grit and Autonomy
You can’t see your pace, watts, or calories tick up like on a machine. That lack of external feedback builds internal awareness and self-regulation.
Natural Gait Mechanics
Running reinforces reciprocal movement, trunk rotation, and gait coordination. Machines keep you on rails; running makes you steer.
Thermal and Respiratory Challenge
Running in the heat or cold stresses your thermoregulation, breath control, and cardiovascular system. That’s capacity you don’t build on a fan bike indoors.
Ways to Scale Running (But Still Run)
You don’t need to choose between “full distance” or “no running at all.” Here are simple ways to keep the movement in your training without overdoing it:
- Cut the Volume in Half
If the workout calls for a 400m run, try 200m + a short machine effort (e.g., 200m run + 8-10 cals on the bike). You’ll keep the running pattern while managing fatigue or recovery. - Scale by Time, Not Distance
Instead of trying to hit a prescribed distance, run for a set duration. Use your watch, run out for 30 seconds, and turn around. It keeps pacing personal and manageable. - Walk/Run Combinations
Especially useful for returning runners—alternate short jogs with walking intervals.
The goal isn’t to suffer. The goal is to keep the door open to movement that your body can adapt to over time.
Run Your Own Race (Literally)
Running doesn’t have to be fast, pretty, or your favorite to be worthwhile.
It’s basic. It’s human. It’s part of how we’re wired. And if we want to move well for life, it’s worth keeping in the mix—even if the rower seat looks comfier in the moment.
Next time running pops up in a workout, be honest with yourself, and don’t be afraid to reach into the uncomfortable- sometimes there’s some cool stuff there 🙂
