Frequently Asked Questions

Q: I’ve never been sporty. Is HERON Thames only for serious athletes?

Not at all! Most of our members are completely new to fitness, let alone rowing and most wouldn’t call themselves athletes. Our sessions are designed to be accessible for all women recovering from breast cancer, no matter your fitness level. We take things slowly, starting with the basics: building strength off the water, learning technique and working with your personal limitations, exercising as a team to build confidence and then move into boats when you are ready. Everyone is welcome, whether you’re a beginner or looking to ease back into exercise.

Q: What parts of the body does rowing work?

Rowing is a full-body activity! It engages your legs, core, back, shoulders, and arms—all while being low-impact, which means it’s gentler on your body when compared to sports like running. To protect your back and get the most out of rowing, we emphasise warming up, stretching, and developing core strength.

Q: Is rowing difficult?

Yes, rowing will push you—but that’s part of what makes it so rewarding. It challenges your body and mind, helping you build strength, endurance, and confidence over time.

At HERON Thames, we meet you where you are. Our coaches guide you step by step, starting with the basics and adjusting to your pace. You’ll find that the teamwork, support, and encouragement make the challenge feel achievable—and even fun! With practice and patience, you’ll surprise yourself with what you can accomplish.

Q: are there risks in rowing during recovery?

While rowing is generally low-impact and gentle on the joints, there are a few considerations to keep in mind during recovery. This will vary person to person but in particular we must all consider:

Fatigue: Recovery can significantly impact energy levels, so balancing activity with rest is crucial. Our sessions are designed to support gradual progress without overwhelming you. After all, exercise is the best known combatant for fatigue. Our coaches are here to guide you and ensure you don’t push too hard too soon.

Lower Immunity: For members with lower immunity, it’s important to be mindful of your energy levels. Regular exercise can help boost immunity, but overexertion can have the opposite effect. We encourage you to listen to your body and communicate with us about your needs, and we can adapt exercises based on guidance from you and where necessary, your medical team.

Muscle Strain: Rowing uses multiple muscle groups, and mild soreness is normal when starting out. To minimise the risk of strain, we emphasise proper warm-ups, stretching, and learning the right techniques.

Core and Shoulder Strength: If you’re rebuilding strength following surgery or treatment, certain movements may feel challenging. That’s completely fine—we’ll tailor activities to your comfort level and help you progress at a pace that works for you.

Q: What is the “Pod Program” at Heron Thames?

The Pod Program is designed to introduce new members to HERON Thames in small, supportive groups of 6-8 women. We onboard new members forming a pod into Tier 1 Membership every few months, allowing members to train together, build strength, and form camaraderie while we build Heron Thames as a team and community. As members progress, they can move to Tier 2 Membership (river-based training) at their own pace. Whenever possible, we keep Pods together, especially for the first few water sessions, to maintain that sense of teamwork as they advance.

We are a new club and so will remain fluid in these introductions, keeping the programs personalised to our members and making sure it works as well as possible for all our members.

Q: Are there different types of rowing?

Yes! Rowing comes in two main forms:

• Sculling: Each person rows with two smaller oars. Boats can hold one, two, four or eight rowers. Generally, only eights have coxswains.

• Sweep rowing: Each person uses one oar. Boats usually have four or eight rowers, and frequently have a coxswain who steers and gives instructions.

At HERON Thames, we focus on sculling, evenly distributing energy put into the stroke to support an even recovery. But there may be room to explore sweep if you're interested.

Q: How expensive is it to join Heron Thames?

We aim to keep membership costs as low as possible—just enough to cover coaching and essential running costs. As a non-profit charity, our priority is making Heron Thames accessible to everyone. If cost feels like a barrier, please don’t hesitate to reach out. We offer significantly reduced rates and are always happy to chat about what might work for you.

You’ll begin with the Tier 1 Membership, which costs up to £20 per month and includes two coached land-based gym sessions per week. Typically, you’ll start alongside a group of women who are also new to rowing, creating a supportive and encouraging environment.

When you and your coach agree that you’re ready, you can transition to the Tier 2 Membership. This option is up to £40 per month and includes two coached water-based sessions plus 1–2 land-based sessions per week. The membership fee helps cover coaching costs and ensures we have the equipment needed to keep the club running smoothly and efficiently.

We also offer a free trial session or an introductory meeting with our organiser or coach, so you can see what our sessions are like and decide if it’s a good fit for you.

Q: What if I can’t lift the boat or have limited shoulder strength?

That’s absolutely fine! Many of our members face similar challenges due to the effects of breast cancer treatment. We work as a team, with volunteers and coaches helping to lift and carry boats where necessary. You’ll never be asked to do more than you’re comfortable with, and over time, you might even find yourself gaining strength and confidence in this area.

Q: How long until I can get on the water and advance to Tier 2 Membership?

The timeline will vary for everyone, as it depends on your confidence, comfort level, and readiness. Most members will spend 6-8 weeks in Tier 1, focusing on land-based sessions to build foundational strength, learn rowing techniques, and understand the basics of the sport.

When you and your coach feel that you’re ready, you can progress to Tier 2 Membership, which includes water-based sessions. This step is guided entirely by what’s best for you, ensuring you feel supported and prepared before making the transition. There’s no rush—our goal is to help you move forward at your own pace.

Q: What if the boat tips over?

It’s actually incredibly rare for a boat larger than a pair/double to tip over! We will spend most of our time in quads (boats of four). The oars act as stabilisers, and although the boat might feel a little wobbly at first, you’ll quickly get used to it and learn how to balance the boat together using the oars. However you will be taught what to do in the unlikely event of a capsize. Plus, our coaching team is always nearby in a safety boat, equipped with flotation devices and first aid.

Q: What should I wear for rowing?

Wear snug, stretchy clothing to avoid anything catching on the sliding seat. Dress in layers for outdoor practice that are easy to take off, as you’ll likely get warm even in winter. Lycra shorts or leggings work well, paired with socks and easy-to-remove shoes like wellies or sliders that you don’t mind getting muddy. At the dock, you may wade into the shallows and leave your shoes behind or store them in the boat, using the built-in shoes while rowing.

For indoor sessions: wear what you would to be comfy at the gym or during a moderate work out. Make sure you bring a water bottle too!