Swimming for Runners Is an Excellent Cross-Training Option

It is tough to sustain running as the only workout, as it will eventually lead to injuries or fatigue. While more running and varied training drills help to enhance performance, cross-training offers additional benefits. Many experts believe swimming can be a practical cross-training activity for runners. Swimming for runners can boost their –

• Pace
• Endurance
• Flexibility
• Strength
• Breathing capacity
• Workout variation

Many runners are drawn to swimming because it poses a significantly lower risk of injuries compared to other forms of exercise. This sense of safety is one of the key reasons why every runner should consider swimming in their cross-training routine.

1) Less chances of getting injuries

Water’s upward thrust or buoyancy relieves pressure on weight-bearing joints and lessens strain on muscles, tendons, and ligaments. It helps you perform high-level cardio without getting injured. However, you must understand and implement proper swimming techniques to prevent repetitive stress injuries caused by repeated actions using improper techniques. I suggest working on at least two of the four swimming techniques and trying to perfect them. I prefer freestyle and breaststroke styles.

If you are concerned about the excessive impact on your joints due to running, try replacing one of your weekly runs with a swim session. You could also do a couple of extra swimming sessions weekly. This adaptation can help reduce strain on joints while allowing you to enjoy the benefits of cross-training.

2) Swimming can help you run faster

A study published in the European Journal of Applied Physiology and Occupational Physiology found that runners who incorporated regular swimming into their routine for 10 weeks improved their 3.2k running time by 13 seconds, a significant performance improvement. This sense of accomplishment and progress can be a powerful motivator to keep pushing your limits.

3) Swimming helps improve cardiovascular performance

Swimming involves controlled breathing and can enhance cardiovascular performance by training your body to optimize oxygen usage. The Scandinavian Journal of Medicine in Science reported that after 12 swimming sessions with controlled breathing, 18 participants experienced a 6% improvement in running economy.

4) It can help strengthen your legs

Water is 800% denser than air, so swimming offers exceptional resistance training. Using aids like a kickboard isolates your legs, and the continuous flutter-kicking helps build strong calves and strengthens the muscles around your joints. This resistance contributes to increased driving power in your legs.

5) It can help runners recover faster

Even professional athletes use swimming for recovery, as it can enhance subsequent performance. One study in the International Journal of Sports Medicine found that swimming-based recovery sessions improved exercise performance the following day when compared to passive recovery. Incorporating easy swim sessions between runs can help alleviate delayed onset muscle soreness (DOMS) and get you back to training more quickly.

Swimming for runners – Does it really help?

To determine if swimming aids running performance, consider the desired outcomes:

• Improved endurance
• Increased speed
• Injury management

When integrated into a training program designed by a sports coach, swimming can effectively enhance all three areas, making it a valuable cross-training tool for runners.

Many studies suggest that cold-water swimming benefits runners and other athletes. If someone prefers to swim in the lake or sea, it can also speed up healing. After exercise, cold water causes blood vessels to contract, which helps lessen inflammation in the legs and other peripheral muscles.

Research shows that swimming can also help runners improve their breathing techniques. The respiratory system becomes stronger, lessening the likelihood of fatigue. Furthermore, research comparing middle-distance runners to swimmers has revealed that swimmers typically have better lungs, underscoring the benefits of swimming for respiratory endurance and strength.

Swimming for Runners – Training Options

Swimming training is both a complementary activity to running and an excellent recovery method. There are several ways to incorporate swimming into your running program, including recovery swimming, interval training, endurance swimming, and swim running. Each method offers unique benefits and can be tailored to your training needs.

1) Recovery swimming

Incorporate a brief swim session between intense run workouts. Choose to swim easily for 20 to 30 minutes, utilizing your preferred strokes. Swim two lengths in freestyle and breaststroke alternately for a balanced recovery. Keep the effort light to avoid getting out of breath.

2) Interval training

Swimming gives your entire body a workout, making it a great cross-training option for runners. It also benefits our muscles and cardiovascular system. A runner can warm up by running for 10 minutes and then swim for some time at a normal pace. The duration of swimming can be increased gradually as the fitness level increases. The sets can be repeated until exhaustion.

3) Endurance swim

Just as with a steady run, you can swim continuously at a comfortable pace. It helps to boost your aerobic fitness, stamina, and endurance. You may follow this sequence:

• Swim non-stop for 20 lengths in a 25-meter pool
• With a few months of training and body conditioning, you can progress with increased laps. 25,30, 35, 40, 45…

Another alternative is swimming for a fixed time, like 1 hour, and then slowly progressing the speed to do more distance in that timeslot. Pacing yourself is key to maintaining endurance throughout the session.

4) Swim running

This is an excellent alternative if you are injured and cannot run on hard surfaces. Use a floater to stand upright in the pool (if needed), then walk or run lengths in the water. Start at a leisurely speed for ten minutes, pick up the intensity for fifteen to twenty minutes, and end with a ten-minute, slower-paced cool-down to mimic land-based workouts.

Overall, sports research supports numerous benefits of swimming for runners. By including swimming in a running program, one can gain valuable cross-training advantages that enhance performance and aid in recovery. There are no hard and fast rules on the drills or training methods, as you can mix and match them as per your needs. Start slow and then slowly keep personalizing the plan as per your progress.

Embrace the benefits of swimming for runners

Tracking metrics is essential for maximizing your swimming workouts. Use a heart rate sensor clipped to your goggles or a waterproof multisport watch to monitor real-time distance, pace, strokes, and heart rate. At the same time, tracking your runs and other training sessions will give you a comprehensive view of your overall training. This data can help you identify areas for improvement and track your progress over time.

By following all these, you will not only improve your running performance but also improve your swimming performance.

Swimming for Runners – Conclusion

As you can see, if you also include swimming in your training program, you can get several benefits and prevent any risk of injuries. By balancing swim and run workouts, you can achieve a more comprehensive training plan that ultimately boosts your overall performance and aid faster recovery. Embrace swimming to elevate your running game.