Why Should Runners Swim? | The Benefits Of Swimming To Improve Running
Why Should Runners Swim? | The Benefits Of Swimming To Improve Running

(upbeat smooth electronic music) – Are you a runner who wants to improve your cardiovascular fitness without adding more miles
of pounding to your legs, or do you want to benefit from
non-weight barring exercise? Well, swimming could be the sport for you. – Well, if you’re coming
from a running background, the idea of using swimming
to help your running might sound a little alien. So today, we thought we’d
share the benefits of swimming, but more importantly,
how you can use swimming to improve your run. (high pitched beeping) – Swimming has so many benefits generally, and many of which are specific to runners. Running involves a lot of
force going through your bones and your joints on every stride. And sometimes your body
just needs a break. Well, swimming naturally
removes this impact. – And whether you’re injured or just want to increase your training, swimming is great for improving
your cardiovascular fitness because it’s a full body workout that’s really going to
challenge your heart and lungs. – Also it can help with weight loss if that’s something you’re targeting, or maybe you just want
to help your body recover after a hard track session or you’ve got (mumbles)
from gym the day before. Well, swimming is a great way
to improve your circulation. – And finally, it adds
a different stimulus and really mixes up your
training both mentally and physically. Also, your core’s going
to get a nice workout as well as your upper body, both of which can contribute
to more efficient running. (ethereal electronic music) – The type of session you required depends on the reason for you
heading to the swimming pool in the first place. So we’ve chosen a selection of sessions that should cover all
requirements for runners who are going swimming. Well, the first session is for recovery. We’ve already talked about
the benefits for this one. But you want it to all
be at a low intensity, including some mixed strokes. For all of these sessions, make sure you include a
warm up and warm down, either side of the main set. Especially if you’re doing
a high intensity session. But for this one, the
main set is four lots of 200 front crawl and 100 back crawl. The front crawl efforts need
to be at a moderate pace and the back crawl needs to be super easy. Take 15 seconds rest after each set. And then eight lots of 50
meters two times through as one front crawl swim,
one kick, one other stroke, and one front crawl swim. And then take 10 seconds
rest after each 50 meters. – Now swimming is meant
for being a little bit of an upper body workout rather
than a lower body workout. So to make it a little bit
more specific to running, we want to reverse this. Eliminate the arms and focus on the legs. So a way of doing this
is to use a kickboard. Now for this, we’re going to
rest our arms on the kickboard, extend our arms out in front of us and put our head above the
water so we can breathe as and when we want and kick away down the pool. Alternatively you can
flip over onto your back, get rid of the kickboard
and just extend your arms above your head with one
hand on top of the other. Now coming from a running background, you might find that you
have quite stiff ankles, and to start off with, kicking might be a little bit slow going. So don’t worry about the
pace that you’re going at. Just focus on your effort level. So a good session to work on this is four lots of 100 meters,
kicking hard with a board with 20 seconds recovery between each. Then take 100 meters, just recovery swim, then into six lots of 50 meters as 25, kicking hard again, but on our back. And then followed by 25 meters easy swim, with 10 seconds recovery
rest between each 50. Then we’re going to go into 400 meters, steady kick with a kickboard in front. Followed by 100 meters, swim easy. And then finishing off
with six lots of 25 meters as 50 meters maximum effort kick, followed by 10 meters easy
kick with 15 seconds recovery between each 25. – Swimming is a whole body workout, and therefore, is naturally going to work
your cardiovascular system. And fitness gained from time in the pool is going to transfer and help
with your running fitness. So this session is going
to involve some hard work, but here’s a suggestion we’ve got for you. For this main set, it’s four
lots of 100 meters front crawl, swimming at threshold pace. Followed by 100 meters easy, taking 15 seconds rest after each 100. And then you can repeat
this whole set through once, twice, three times or four times if you want to make it a
big set of 2K in total. (soft ethereal jazz music) – Well, as I mentioned already, as a runner, it’s quite likely that you’ll have stiff ankles, which is great for rebound off the ground when you’re running, not so great for front crawl leg kick. In fact, for swimmers, you normally have quite
floppy mobile ankles. Whereas, if you have quite stiff ankles, in extreme case you have an
ankle at like 90 degrees, that’s going to act as a drag. So if swimming is something that you really want to
focus on and do more of, it’s probably something you
want to practice and improve. – Yeah, runners are also known
for having tight leg muscles and especially the hip flexor area, which does become important
when it comes to swimming because in a streamline position, you want to have the front
of your hips nice and open. But obviously for running, you actually don’t want to
have this area tight either, so swimming could end up
being a benefit in this part. – Exactly and obviously, running requires quite strong leg muscles. And with that, we tend to see a slightly
lower body fat percentage in runner’s hips and legs when
we compare them to swimmers. And this can contribute to sinking legs, but don’t worry, because this isn’t
exclusive just to runners. We also see swimmers struggling
with this problem too. – Yeah, very much so. But it might be a little bit daunting heading to the pool as a runner, but hopefully now you’ll
at least know the benefits and what to expect when you get there. And if you do go with a
specific session in mind and what you want to get out of it, then you’ll find you’ll
get far greater benefit transferring back to your running. – Yep, and if you have
enjoyed today’s video and found it useful, don’t
forget to hit our thumbs up. Plus if you’d like to
see more videos like this (mumbles) you can click on
the globe and subscribe. – And if you want to see a
video on foot pain when running, you can find that video just down here. – Yeah, if you’d like to
find out a little bit more on the sinking legs, perhaps it’s something
you do struggle with, we’ve got video on how
to stop sinking legs. It’s just here.

19 thoughts on “Why Should Runners Swim? | The Benefits Of Swimming To Improve Running”

  1. Freddie Griffiths says:

    Great video thanks for all the help you give me

  2. Henry's Outdoor Laboratory says:

    You guys are always awesome thanks for nice video. I will share and translate this video in South Korean triathletes community!👍

  3. mark ankone says:

    I like to mix it up: board, peddle, pullboy, band around the feet

  4. Kevin Chen says:

    I… How… I dont think I can swim 100 m without getting tired… Welp back to the track

  5. JustJames says:

    look at that pool!

  6. 1dree1 says:

    could help me a lot while suffering from an injured foot 🙂 love the channel for this, thx

  7. CenaSitnica says:

    This! Just started swimming and today i experienced this. A hard run in the morning and 1h of swimming with the board and my legs feel a lot better. Glad it wasn't just my brain making that up.

  8. Juan Carlos Arriaga Perez says:

    So in love with your videos guys, even when not even close to become a Tri, only runner!!

  9. Martin Kelly says:

    Why runners should swim?… so they can get to their bike and cycle to the start of the run.

  10. Run Guru Run says:

    Some great tips. thank you!

  11. LisaPet says:

    Because of having a nice swimming suit, that's why. Thanks for showing how they should swim 🙂

  12. krishna katikitala says:

    Where is this beautiful pool

  13. Scott Bacci says:

    I have found the kicking with fins on my back really helps my running.

  14. Who Where says:

    Backstroke … not Backcrawl

  15. Liam Knight says:


  16. Roger Hartley says:

    Would love some advice on how to stretch out right hamstrings and hip flexors to improve swimming. I’m not a triathlete but would love to improve my swimming technique and feel like my running and cycling is hindering me a bit. Love the videos and how will edited they are!

  17. Evan MacDougall says:

    I used to be purely a runner. I have low back issues from an torn disc I suffered years ago. After starting triathlon, I found the swimming really helped my core and has helped reduce the back fatigue I get while doing long endurance running.

  18. Tim Ferguson says:

    Me, I'm a swimmer that needs to be convinced to run.

  19. simunator says:

    the problem here is, I can do 500m without getting winded, but my mile time dipped to 7:30. My mile time went back to normal at 6:00, but now I get winded after a 200m.
    It's a conundrum

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