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Swimming Workouts for Runners

Madhura Pandit Mar 8, 2020
Swimming workouts are helpful for improving the overall fitness required for other sports. Here, you will find some swim workouts meant for runners and other athletes.
For numerous times, you must have heard and read that swimming is one of the best activities and exercises for human beings. Swimming helps in toning a maximum number of muscles in the body, which helps in losing weight and having a healthy and fit body. Let us take a look at the advantages of swim workouts for athletes.

Benefits of Swimming Workouts

There is a lot debate on which workout is the best, swimming or running. However, swimming is recommended for runners as a workout routine for several benefits.
You must be thinking that swim workouts are recommended only to triathletes who take part in the triathlon. Although triathletes are recommended to go for these workouts, other runners can also go for these workouts due to the numerous benefits they provide.
The following are the benefits of swim workouts for runners:
  • Firstly, it is said that running everyday for a longer period of time and a long distance is not recommended. Runners should get sufficient amount of rest everyday, which sometimes is 1-2 days. But as they need to exercise regularly, they can opt for swimming in alternate days.
  • Secondly, swimming is not as high impact an exercise as running and hence, can be safely opted by runners. The runners will also not be bored by alternating workouts into swimming and running.
  • Thirdly, good swimming workouts are useful in developing lung capacity of runners and also strengthening core muscles. The combination of running and swimming together has found to help in improving the running and overall strength of runners. However, it is essential to learn the proper swimming technique to get maximum benefit.

Best Swimming Workouts for Athletes

Workout 1

  • 5 x 50m sprint freestyle with any stroke
  • Rest 20-30 seconds between each repeat
  • 5 x 100m sprints with any stroke
  • Rest 20-30 seconds between each repeat
  • Finish with a few minutes of easy swimming

Workout 2

  • 6 x 25 meters
  • Rest 20-30 seconds between each repeat
  • 6 x 50 meters
  • Rest 20-30 seconds between each repeat
  • Finish with a few minutes of easy swimming

Workout 3

  • 8 x 50- with a slow pace
  • Complete 1 minute rest after complete set
  • 8 x 50 fast paced
  • Complete 1 minute rest after complete set
  • 8 x 100 freestyle swimming

Pool Running

Apart from these, pool running is also one of the most effective swimming workout for runners. Pool running is not only safer then ordinary running, it is also one of the best exercises for aerobic and cardio benefits. Pool running also helps in increasing motion resistance of the body.
Although meant for injured runners, this can be a great workout for others too. Running or jogging or even walking inside water requires greater strength as water exerts pressure on the body. Therefore, this exercise helps in building stamina, losing weight and also increasing strength of runners.
Lastly, as one of the tips, one should remember that swimming longer distances help in building stamina and strength, rather in swimming for a longer period of time. The combination of swimming and running is the best workout for athletes as well as other people. So, one should definitely think of it. Good luck!