Swimming: A Great Cross Training Option For Runners

Swimming is great for cross training

Swimming is non-load bearing, an excellent stress reliever, offers a full-body workout, boosts energy levels, and significantly burns calories. What's not to love about it? When paired with running, it's even more beneficial. Here, we explore why you should add it to your training routine.

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Why is swimming a great cross training option for runners?

• Boosts lung capacity

Swimming is a highly effective method for boosting lung capacity, essential for athletic performance. It increases both lung volume and strength, making it an ideal option for runners aiming to improve their respiratory function. Swimming effectively enhances pulmonary function and breathing ability while running. Consistent swim training can improve your breathing strength, facilitating better performance on the road.

• Low impact

Swimming is an excellent exercise for runners because it offers a low-impact, full-body workout. It activates and strengthens all muscles, providing a greater range of motion compared to most sports. Performing all the main strokes can also increase its benefits. The resistance of water, approximately 12 times that of air, helps you build strength. To add more resistance, consider using hand-held paddles, foam noodles, or a kick boards.

The more we can train with minimal injury risk, the better. The water provides buoyancy, allowing you to glide through your workout without stressing your joints.

• Improves flexibility

Swimming significantly enhances flexibility. Many runners struggle with flexibility due to insufficient stretching routines, both before and after a run, which can eventually affect their performance. Incorporating swimming can greatly improve overall flexibility.

• Strengthens your feet and ankles

Runners subject their feet and ankles to intense pressure, particularly during long distance event training. Swimming aids in enhancing foot conditions by stretching and strengthening the muscles and connective tissues in the feet.

• Burns calories

Swimming is an excellent method for burning calories. A leisurely swim can burn more than 200 calories in just 30 minutes, which is more than twice the amount burned by walking. Swimming at a quicker pace can help you burn off the calories from a sugary snack much more rapidly than running or cycling!

• Great for a healthy lifestyle

Just 30 minutes of swimming three times a week alongside a balanced, healthy diet and lifestyle is one of the best ways to stay fit and healthy and maintain a positive mental outlook. Do it with friends, and it’s even more fun!

Goggles are an essential piece of kit for your swim sessions. Don't skimp and always invest in good ones.

What gear do I need?

This largely depends on the location of your swim training. Most people are most likely to use the local pool, whether it's at a gym or leisure centre. Some might concentrate on open water swimming in the sea or a lake. In such cases, you'll need to purchase a good wetsuit, even if you live in a warm climate. This significantly affects buoyancy, and regardless of the climate, a wetsuit is essential if open water swimming will be a regular part of your training. If you are planning to swim in very cold waters you need to get expert advise on the type of wetsuit you need. You'll have to spend wisely to ensure your sessions aren't blighted by the cold.

If you're swimming indoors, it's a really affordable sport. The key is to have comfortable swimwear that meets your needs and, importantly, quality goggles. Many people use poorly fitting, inexpensive goggles that can spoil the experience. Investing a little more in decent goggles will greatly enhance your sessions. The difference in price between really good quality goggles and poor ones is only a few pounds. This is definitely an area of kit where the extra investment is worth it!

A must for open water swimming!

How often?

Have a read of this post on the four principles of training. This talks about the need to focus your training on the discipline you have chosen. If you have chosen to run a full or half marathon then you must spend most of your training time on running. If you're focusing on a distance swimming event then it works the other way. It's all about swimming, with the cross training being the gym, cycling and running.

Your training plan will have rest days included and this is the time to be looking at including some gentle swimming. If you want to go harder it's ok to substitute a midweek run for a swim session, but definitely not the long run; that is sacrosanct! Cross training is always good to include in a plan, but only in moderation. Training for a distance event must focus on running, however hard that can sometimes be! Swimming is a great cross training option!