All too often runners learn the benefits of training on the Indoor Rower when it is too late. The toll on joints from years of impact pounding the pavements forces them to look at a viable non-impact alternative.Faced with the choice of running in the open air or training in a gym, for most runners it is no contest: they'll take the open road every time. However, you can actually prolong your running career by a combination of running and rowing.The ideal ratio is 60/40 in favour of running but this ratio will change during the year. In the heart of winter it could be 40/60 whilst in pre-competition and competition periods it would go to 90/10 or 100% running.Many of the training sessions can be substituted on the machine but first you have to establish the equivalent intensity on the machine that equates to a running session.http://www.therowingcompany.com/email/images/running_for_rowing.jpgSetting the monitor to the specified time and then recording average pace determine different intensity levels.Level 1. Identify maximum power by rowing for 10 seconds flat out. Level 2. Establish anaerobic capacity by rowing for 60 seconds flat out.Level 3. VO2 max. 5 minutes.Level 4. Aerobic capacity is measured over 20 minutes.Level 5. The final reference point is endurance measured over 1 hour.The following table give examples of some typical running sessions and the rowing equivalent.Running A:3x5mins with 5mins easy recovery.Rowing A: 3x5mins @ level 3 with 5mins @ level 4 in between.Running B: 45mins fartlekRowing B:Alternate level 1 and level 5. 15/15, 20/20,30/30, 20/20, 15/15.6 sets with 4mins light paddling between sets. Running C: Hills/off road, 200m fast up recovery downRowing C:10x(1min on level 2, 2mins level 5) 3 sets with 4mins light paddling between sets. Running D:60mins negative splitsRowing D:60mins continuous paddling level 5. Increase the stroke rate from 20-21-22 every 20mins. Tending toward level 4Running E:Alternate 400m Marathon and 10k pace to exhaustionRowing E:90 seconds @ level 5 followed by 90 seconds @ level 4 to exhaustion.Running F:Recovery runs inc. 6x100m stridesRowing F:30mins @ level 5 with 10 strokes @ level 1 every 5 minutes.After 4-6 weeks retest for your intensity level. A move to the right is an indication of an improvement in condition.