Best swimming exercises for runners

Swimming is an excellent way for runners to cross-train. It not only helps in active recovery but also strengthens muscles that running doesn’t target. This reduces the risk of injury and improves overall fitness. By incorporating swimming into your routine, you can enhance your cardiovascular health without the impact stress that comes from running. Here are some of the best swimming exercises for runners to consider.

Key Takeaways

• Swimming helps runners with active recovery and muscle strengthening.
• Freestyle stroke is great for overall conditioning.
• Breaststroke targets different muscle groups, aiding in balanced strength.
• Backstroke helps improve posture and upper body strength.
• Kickboard drills are excellent for focusing on leg strength.

1. Freestyle Stroke

Freestyle stroke, also known as front crawl, is a fantastic swimming exercise for runners. This stroke is great for building cardiovascular endurance and improving overall swimming efficiency. Freestyle stroke is the fastest and most efficient stroke, making it ideal for a high-intensity workout.

To get started with freestyle, focus on the following key points:

• Keep your body streamlined to reduce drag.
• Use a flutter kick to propel yourself forward.
• Rotate your body with each stroke to maximize reach and power.
• Practice bilateral breathing to maintain balance and rhythm.

Freestyle stroke engages multiple muscle groups, including the core, shoulders, and legs, providing a full-body workout. It’s also an excellent way to improve your lung capacity and breathing control, which can benefit your running performance.

Freestyle stroke is a versatile and effective exercise that can help runners enhance their endurance and overall fitness. Give it a try and see how it complements your running routine!

2. Breaststroke

The breaststroke is a fantastic swimming exercise for runners. It focuses on your lower abs and rectus abdominis, while your hamstrings and glutes drive your pelvis forward. This stroke is unique because it requires a powerful leg kick, which is essential for building strength and endurance. A powerful leg kick is required to master this stroke, making it a great addition to your training routine.

To perform the breaststroke, start by positioning your body vertically in the water, with your hips directly below your shoulders. Reach your legs and arms out in front of your body and catch the water with your feet flexed upward. Then, pull your limbs in a broad sweeping stroke out wide from your body. Finish with your arms tucked in to your sides and your legs completing a wide-knee hamstring curl.

• Focus on your lower abs and rectus abdominis.
• Engage your hamstrings and glutes to drive your pelvis forward.
• Keep your knees together for a posterior focus, creating more effort in the hamstrings, adductors, and glutes.

The breaststroke is one of the hardest strokes to master, so plan on completing this exercise at least five times before you get the hang of it. Be patient and keep practicing to see the best results.

3. Backstroke

The backstroke is a fantastic swimming exercise for runners. It helps improve posture and strengthens the muscles in your back, which can be beneficial for maintaining a balanced body. This stroke is particularly good for those who spend a lot of time running, as it provides a great counter-movement to the forward motion of running.

To perform the backstroke, lie on your back in the water and use a flutter kick while alternating your arms in a windmill motion. This stroke not only works your legs but also engages your core and upper body, making it a full-body workout.

Here are some key benefits of incorporating backstroke into your routine:

• Enhances core stability and strength
• Improves flexibility in the shoulders and hips
• Provides a low-impact workout, reducing the risk of injury
• Helps in balancing muscle groups, especially for runners who often have stronger front muscles

Adding backstroke to your swimming routine can help you maintain a well-rounded fitness regimen and support your running performance.

4. Butterfly Stroke

The butterfly stroke is one of the most challenging yet rewarding swimming exercises for runners. This stroke requires a high level of coordination and strength, making it an excellent full-body workout. It engages your core, shoulders, and legs intensely, which can help improve your overall strength and endurance.

To perform the butterfly stroke, start by positioning your body flat on the water. Simultaneously move both arms in a windmill motion while performing a dolphin kick with your legs. The key is to maintain a rhythm between your arm movements and leg kicks.

Here are some benefits of incorporating the butterfly stroke into your routine:

• Enhances core stability and strength
• Improves shoulder flexibility and strength
• Boosts cardiovascular endurance
• Engages multiple muscle groups simultaneously

The butterfly stroke is tough but incredibly effective for building strength and endurance, making it a great addition to any runner’s cross-training routine.

5. Kickboard Drills

Kickboard drills are fantastic for runners looking to improve their swimming technique and build leg strength. By isolating the legs, these drills help you focus on your kick without worrying about arm movements. Hold a kickboard between your thighs and make sure half of the board is sticking below your body when you swim freestyle. This will help you use your core muscles to control your hip movements.

Benefits of Kickboard Drills

• Strengthen leg muscles without impact
• Improve kicking technique
• Enhance core stability

How to Perform Kickboard Drills

1. Grab a kickboard and hold it at arm’s length in front of you.
2. Keep your head in a neutral position, looking down at the pool floor.
3. Start kicking from your hips, not your knees, to propel yourself forward.
4. Maintain a steady, rhythmic kick to keep moving.

Kickboard drills are a great way to focus on your leg strength and technique, making them an essential part of any swimmer’s routine.

6. Pull Buoy Drills

Pull buoy drills are fantastic for runners looking to give their legs a break while still getting a solid workout. By placing a pull buoy between your legs, you can focus on your upper body and core strength. This helps in building a stronger stroke and better overall swimming technique.

A typical pull buoy workout might look like this:

1. Warm-up: Swim 200 meters at an easy pace.
2. Main set: Complete 5 laps of 50 meters using the pull buoy. Focus on maintaining a steady pace and good form.
3. Cooldown: Swim 200 meters without the buoy at a relaxed pace.

Using a pull buoy can be a great way to recover after a hard run while still keeping your body active. It’s a simple tool that can make a big difference in your swimming workouts.

Try incorporating pull buoy drills into your routine to see improvements in your upper body strength and swimming efficiency.

7. Deep Water Running

Deep water running is a fantastic way for runners to stay in shape without the impact on their joints. This exercise involves running in the deep end of the pool using a flotation belt. Your feet should not touch the ground during this workout, which makes it a zero-impact exercise that mimics running on land.

To get started, you can perform a tempo workout by running at an easy pace for 10 minutes, then increasing your speed and effort for 15 to 20 minutes, and finishing with another 10 minutes at an easy pace. This helps build endurance and strength.

For a more intense session, try interval training. Run at a hard effort across the deep end of the pool, then rest to catch your breath. Repeat this several times. This type of workout can help improve your speed and cardiovascular fitness.

Deep water running is not just for rehabilitation. It can help improve your running form, fitness, and strength without impacting your joints. You can even run every day if you add water running on your ‘off’ days.

Remember, the key to effective deep water running is to maintain proper form. Keep your chest erect, shoulders relaxed, and use good arm action, just like you would on land. This will help you move quickly enough to duplicate the effort and speed of high-intensity running.

8. Interval Training

Interval training in swimming is a fantastic way for runners to boost their cardiovascular fitness and build endurance. Start with 30 seconds of full-speed swimming followed by a three-minute easy pace, and repeat this cycle up to five times. As you become more accustomed to the workout, you can increase the intensity and duration of the intervals.

Here’s a simple interval training plan to get you started:

1. Warm up with 10 minutes of easy swimming.
2. Perform 30 seconds of full-speed swimming.
3. Follow with three minutes of easy swimming.
4. Repeat steps 2 and 3 up to five times.
5. Cool down with 10 minutes of easy swimming.

Interval training can be a game-changer for runners looking to improve their stamina and speed. It mimics the high-intensity bursts of running but in a low-impact environment, making it easier on the joints.

For those who want to take it up a notch, try incorporating different strokes or using equipment like fins or paddles to add resistance. This not only makes the workout more challenging but also more engaging. Consistency is key, so aim to include interval training in your swim routine at least once a week.

9. Active Recovery Swim

Swimming is a fantastic way to give your body a break from the intensity and impact of running. An active recovery swim involves keeping the effort and time easy and short, which helps promote recovery and sets you up for your next hard day. Swimming is a great activity to do in between hard running workouts.

Start with 10 minutes of drills, like flutter kick with a kickboard or breaststroke kick while holding onto the edge of the pool. Then, swim for 20 to 30 minutes at an easy effort. As you get more comfortable and build your swimming fitness, you can increase the time and vary the strokes, but always keep the effort easy.

It’s also motivating to perform an initial swimming assessment by timing yourself swimming one lap at an easy effort. Keep track of your improvement—you’ll likely speed up without working any harder over time.

Swimming boosts cardiovascular fitness by working the heart and lungs without all the wear and tear from running. This helps balance running with rest days and cross-training, enhancing overall fitness and preventing injuries.

10. Speed/Intensity Drills

Speed and intensity drills in swimming are perfect for runners looking to boost their cardiovascular fitness and leg strength. These drills are designed to push your limits and improve your overall performance. Incorporating these drills into your routine can make a significant difference in your running stamina and speed.

Wrapping It Up

So, there you have it! Swimming is a fantastic way for runners to mix things up, stay fit, and avoid injuries. Not only does it give your legs a break, but it also works out your whole body and boosts your heart and lungs. Plus, it’s a great way to cool off in the summer! Just remember to start slow, get the right gear, and maybe even take a few lessons to get your technique down. Happy swimming!

Frequently Asked Questions

Why is swimming good for runners?

Swimming is a great full-body workout that strengthens muscles not typically used in running, helping to balance muscle groups and prevent injury. It also boosts heart and lung fitness without the high impact of running.

How often should runners swim for cross-training?

To see benefits, aim to swim at least 1 to 2 times a week. Consistency helps improve your swimming technique and overall fitness.

What swimming gear do I need?

You’ll need a swimsuit, goggles, and a swim cap. For certain drills, a kickboard or pull buoy can be helpful. If swimming in cold water, consider getting a wetsuit.

Can swimming help me run faster?

Yes, swimming can improve your running by building upper body strength, enhancing cardiovascular fitness, and increasing lung capacity. All of these factors contribute to better running performance.

Is it okay to swim even if I’m new to it?

Absolutely! Start with basic strokes and gradually build your skills. Consider taking a swimming class or watching instructional videos to learn proper techniques.

What are some good swimming workouts for runners?

Some effective workouts include interval training, deep water running, and using a kickboard or pull buoy. These exercises help improve both your swimming and running performance.