Still think that running is the only best way to train endurance? It is time to think again!
While running is highly effective for building lower body strength and cardiovascular endurance, it is also a high impact sport that can put strain on your joints and muscles. If you are starting to feel fatigued, overtraining, or want a variation in your workout that stays challenging yet easier on your body, swimming can be the ideal solution.
Adding swimming to your training routine can improve your endurance, speed, and overall fitness. Here are five swimming workouts for runners, complete with explanations of their benefits for your running performance.
1. Freestyle Workout to Improve Endurance
Building aerobic capacity and stamina is essential for long distance runners. This workout helps maintain a steady pace over a long period, improving cardiovascular endurance. Focusing on consistent, controlled breathing also helps improve lung capacity and overall aerobic efficiency.
Workout:
- Warm Up: 200 metres freestyle at an easy pace.
- Main Set: 10 x 100 metres freestyle with a 20 to 30 second rest between each set.
- Keep a consistent pace and focus on steady breathing.
Tips: Keep your swimming movements smooth and controlled to ensure efficient movement in the water.
Cool Down: 200 metres backstroke to help your body relax and recover.
2. Backstroke and Breaststroke Workout for Speed and Agility
Improving fast twitch muscle fibres and speed is essential for running faster. This interval based workout is designed to improve your sprint ability, focusing on an explosive start and a powerful turn that translates into faster, more agile running.
Workout:
- Warm Up: Swim 200 metres with a combination of backstroke or breaststroke.
- Main Set: 8 x 50 metres sprint with a 15 second rest between each set.
- Focus on an explosive start and a powerful turn.
Tips: Focus on quick, powerful movements, and keep a streamlined body position in the water.
Cool Down: 200 metres easy swimming with gentle movements to relax your muscles.
3. Catch-Up, Finger Drag, and Resistance Paddle Workout for Strength and Technique
Building upper body strength and refining your swimming technique can bring great benefits to your running posture and efficiency. This workout includes specific drills to improve arm movement mechanics and uses resistance equipment to strengthen muscles, which helps improve posture and endurance while running.
Workout:
- Warm Up: 200 metres freestyle with a few basic drills.
- Main Set:
4 x 50 metres catch-up drill (focus on arm extension and body rotation). - 4 x 50 metres finger drag drill (improving hand movement efficiency).
- 6 x 50 metres with fins or resistance paddles (building muscle strength).
Tips: Pay attention to your body form while doing the drills, as this will improve your overall swimming efficiency.
Cool Down: 200 metres easy swimming, mixing strokes for full body relaxation.
4. Freestyle and Backstroke for Recovery and Flexibility
This workout helps muscle recovery and improves flexibility, which is important for preventing injury. Designed as an active recovery session, this workout eases muscle soreness and stiffness. Focusing on gentle, smooth movements helps with relaxation and improves range of motion, which benefits flexibility while reducing the risk of injury.
Workout:
- Warm Up: 200 metres easy swimming, focusing on gentle, smooth movements.
- Main Set: 10 x 50 metres alternating between freestyle and backstroke, with a 20 second rest.
- Focus on long, smooth movements and controlled breathing.
Tips: Use this workout as an active recovery session after a heavy running session.
Cool Down: 200 metres very easy swimming, focusing on relaxation and stretching in the water.
5. Stroke Combination for Endurance
Developing well rounded swimming ability by combining various strokes can improve muscle balance and body coordination. This workout activates various muscle groups and improves overall swimming technique, contributing to muscular endurance and agility, two things that are essential for runners.
Workout:
- Warm-up: 200 metres, alternating between freestyle and backstroke.
- Main Set: 4 x 100 metres IM (individual medley: butterfly, backstroke, breaststroke, freestyle) with 30 seconds rest.
- 6 x 50 metres kicking with kickboard (alternating between flutter kick and dolphin kick).
Tips: Focus on the technique of each swimming stroke, making sure your form and efficiency are maintained.
Cool-down: 200 metres, alternating strokes to make sure all muscles are relaxed.
Tips for Incorporating Swimming into Your Running Routine
Adding swimming training to your running routine can boost performance while making your workouts more varied and enjoyable. The following tips are suitable for all types of runners, whether experienced or beginners, to help you transition smoothly from the track to the pool.
1. Start Slowly
If you are new to swimming, begin with light swimming sessions before gradually increasing the duration and intensity. Focus on learning the correct technique for each swimming stroke to maximise the benefits and reduce the risk of injury.
Recreational swimmers can start with whichever stroke feels most comfortable to them. Gradually increase your swimming time and distance, while maintaining a steady rhythm and building endurance.
2. Vary Your Swimming Strokes
Variety is essential. Try different strokes such as freestyle, backstroke, breaststroke, and butterfly to engage different muscle groups and keep your training interesting.
Consider taking swimming lessons in Singapore to learn the correct swimming techniques and strokes. Many public pools and fitness centres offer swimming classes for adults, which can help improve efficiency, technique, and confidence in the water.
3. Add Interval Training
As with running, interval training is also effective for swimming. Alternating between high and low intensity laps can improve aerobic fitness and endurance.
For example, swim one length at a moderate pace, then swim the next length at a slower pace for recovery. This approach helps improve heart and lung fitness.
4. Use Swimming Drills
Include swimming drills that focus on specific technical aspects such as kicking, using a pull buoy, and breathing technique. These drills help improve efficiency in the water and make you a better swimmer.
5. Listen to Your Body
Pay attention to how your body responds during and after swimming training. If you feel discomfort or pain, rest and consult a specialist if necessary. Use proper swimming gear such as a swim cap and well-fitted swimwear to make your training more comfortable and safe.
6. Combine Swimming with Running
Try to arrange a schedule that alternates between running and swimming throughout the week. For example, you could run on certain days and swim on others, or swim after a light running session.
7. Do a Warm-up and Cool-down
Always start your training with a warm-up and end with a cool-down to prevent injury and help muscle recovery. A warm-up can be done with light swimming or dynamic stretching, while a cool-down can be relaxed swimming or gentle stretching.
Benefits of Swimming Training for Runners
Discover the benefits of swimming training for runners, because sometimes, even your running shoes need a break from the constant pounding on the pavement!
- Low-Impact Cross-Training: Swimming is highly beneficial for runners prone to injuries such as shin splints, stress fractures, and tendinitis. This training allows runners to maintain fitness without putting excessive strain on their legs from the repetitive motion of running.
- Improves Cardiovascular Fitness: Swimming is an excellent cardiovascular exercise. Water resistance forces the heart and lungs to work harder, improving endurance and heart fitness.
- Strengthens the Whole Body: Unlike running, which focuses on the lower body, swimming engages nearly all muscle groups, including the core, upper body, and lower body. This balanced muscle development improves overall strength and stability.
- Improves Breathing Technique: Swimming requires controlled breathing patterns. The ability to manage breathing well can help runners maintain a steady breathing rhythm while running, especially during races or long-distance runs.
- Injury Prevention and Rehabilitation: Swimming is an effective way to prevent overuse injuries commonly experienced by runners. It is also an effective form of rehabilitation training, as it allows injured runners to stay active and maintain fitness during recovery.
- More Efficient Running Stride: Stretching and using various swimming strokes can improve overall body flexibility. This can make your running stride more efficient and reduce the risk of muscle injury.
- Core Strength and Stability: A strong core improves a runner's stability and balance, resulting in better running form and a lower risk of lower back pain and other issues.
- Improves Muscle Tone: Swimming helps tone the body's muscles, complementing the lean muscle shape gained from running training.
Conclusion on Swimming Training for Runners
Swimming is an excellent activity, offering a low-impact way for runners to improve cardiovascular fitness, build strength, and speed up recovery.
By following the tips above and starting slowly, runners can enjoy the added benefits of swimming and improve their performance and overall well-being.
For more personalised guidance, consider enrolling in swimming classes for children or adults with JustSwim Indonesia. Their NROC certified coaches are ready to provide professional instruction so you can safely and effectively integrate swimming into your routine.
Book a trial class today!
Frequently asked questions
How Often Should Runners Add Swimming to Their Training Routine?
Runners can benefit from adding swimming training one to three times a week. This frequency is sufficient for cross-training without disrupting their main running sessions.
Do I Need Special Equipment for Swimming Training?
While not compulsory, some equipment can improve the effectiveness of your swimming training. A well-fitted swimsuit, swim cap, and goggles are basic essentials. Additional equipment such as a pull buoy, kickboard, and fins can be used to train specific muscle groups and improve swimming technique.
Can Swimming Help Runners Manage Their Weight?
Yes, swimming can be an effective part of a weight management strategy for runners. Swimming burns a lot of calories, supports muscle development, and improves cardiovascular health.
When combined with a balanced diet and regular running training, swimming can help maintain an ideal weight and improve overall body composition.
Is Swimming Beneficial for Competitive Runners?
Competitive runners can gain many benefits from swimming training. Swimming engages the whole body and provides cardiovascular benefits that improve overall athletic performance. It also helps strengthen the core muscles, lung capacity, and flexibility, all of which are important for professional runners.
