Fitness on the River
Along the Thames, you can take part in a whole range of outdoor workouts, from rowing in Putney to cycling in Kingston…
Row your boat
If you fancy tracing the iconic route of the Oxford and Cambridge rowers, there are several clubs where beginners can do just that. Try Putney-based TopRow London which has a range of lessons for rowers of all levels, from novice to advanced. Barn Elms Boathouse offers plenty of rowing opportunities for adults and children aged 11+ and it’s open to non-members. Albany Outdoors in Kingston has sessions for all, including kayaking and open canoe. Or if you fancy something informal this summer, hire a simple rowing boat in Richmond.
Walking historical paths
The Thames Path celebrates its 30th anniversary this year. The iconic route runs for 185.2 miles from its source in the Cotswolds to the Thames Barrier and on to Woolwich. We have some of the most scenic stretches of it in south west London and Surrey, passing grand palaces, historic pubs and iconic bridges. The question is north bank or south – check out the Go Jauntly app for suggested routes put together by keen walkers. The maps give you the distance and the time it will take, and guidance for when the route has to deviate away from the river for a stretch.
Paddleboarding goals
A full body workout, with all your muscles working to keep you upright, paddleboarding is great for fitness and as a mindful way to enjoy the river. Active360 in Kew has private and group sessions, as well as Paddle and Pick to clean up plastic pollution in the river. Paddle Richmond has outposts in Kingston, Barnes, Teddington and Richmond. Note that east of Putney Bridge, the river becomes increasingly sealike, so paddling is only permitted for more experienced paddlers who have undertaken recognised training courses, and only at certain times.
Yoga and Pilates afloat
Combine your paddleboarding with some Pilates or yoga. There are a growing number of instructors offering classes on the water – mindful and requiring that extra push to stay on the board. Paddle Richmond offers SUP Pilates and yoga. You’ll need to be flexible but you don’t need experience of paddleboarding. You could join one of their group paddleboard trips first where you’ll experience some of the most beautiful stretches of the Thames.
Join a riverside club
The Lensbury has a fabulous Watersports Centre for its hotel guests and members. It can also be booked for those living locally who want to private tuition in paddleboarding, canoeing, kayaking and sailing. There’s junior and adult sailing and paddleboarding clubs, too.
Walk for a cause
Global awareness organisation Drinkable Rivers is back in London this summer and is once again walking the Thames to mobilise support for improving water quality. Take part in the Thames relay river walk in June, which runs from source to sea, joining for whatever distance suits. And you don’t have to walk it either – you can swim, paddle or row. It’s part of Mayors for A Drinkable Thames, which brings together local boroughs.
Running buddies
If you feel like upping the pace, you can join like-minded others in a running club. River Thames Running has several local events including the Kingston Half. For new and experienced runners alike, APPI in Wimbledon offers running performance clinics, led by physio specialists, which analyse your running style looking at stride length, foot strike, hip alignment and running posture, as well as assessing your mobility and strength, and provide a bespoke programme to enhance technique and avoid injury.
Cycling for all
With flat traffic-free stretches, a cycle along the Thames is great for all levels. But plan in advance: the Thames Path is a public footpath and given it can be narrow, cycling is only allowed on certain parts. Check out the National Trail website where you can filter the route to see which parts can be cycled. Meanwhile, the Walk, Wheel, Cycle Trust has great resources on its website – check out the route between Putney and Hampton Court, which takes in large parts of the Thames Path.
Head to a sauna
TEMZ Floating Saunas is located at The Lensbury and has sauna and ice bath sessions with views of the river. Plunge on the Thames is coming soon to Kingston with traditional saunas paired with wooden cold plunge baths and natural decking.
If it rains
You can still get the benefits of the river by looking out at the view from inside. Paola’s BodyBarre runs every Wednesday and Friday at the Fulham Pier development, with a workout combining Pilates, barre, functional training and yoga with gorgeous vistas of the river.
The Ham Riviera?
The Teddington Bluetits regularly use the Thames for cold water dips and, with the support of other river users, applied to DEFRA for Bathing Water Designation for a local swimming spot. In February, the government announced that Ham could become one of England’s official bathing sites. But we’re not there yet – detailed feasibility work is now underway. If designated, it would receive regular testing to ensure the water is clean enough to swim in.
Is the Thames safe?
To use the river safely, it’s best for beginners to join a guided group. The tidal part, after Teddington, can be particularly dangerous with the river flowing at speeds of around 5mph – even top Olympians only swim at around 4.5mph. The Port of London’s Active Thames programme guides people on the activities available so they can get all the benefits of the river in a safe way. If you are planning to become a regular user of the Thames, Active360 offers Thames Skills and Knowledge courses. In terms of how clean the river is, it varies, so wash thoroughly afterwards and cover open cuts before going in.
