Training: Why runners should swim
Consider swimming as part of your training routine

There's only so many miles that you can run in a week. At some point your body will start complaining from the repetitive stress. Adding variety is often a good idea anyway to keep things interesting and you motivated. Slotting a regular swim into your training routine can deliver significant benefits.

Why swim?

Swimming is a low-impact, whole-body workout that uses all your main muscles and joints. It can help improve your strength, aerobic fitness, flexibility and burns calories. Crucially it does all this without placing any additional impact stress on your knees and ankles.

Active recovery

Running regularly will take it's toll on your body. Swimming is a great activity to do in between. You'll still get an excellent aerobic workout and train different muscles that will help with your running economy. By keeping the effort and time relatively easy and short and giving your body a break from the impact and intensity of running, you can keep exercising whilst promoting recovery and set yourself up for your next scheduled run.

Change the routine

Swimming distance at a moderate or comfortably hard effort is great for building stamina and lung capacity. But there are other things you can do in the pool. Try interval training - short, higher-intensity bursts by swimming hard for one length, followed by rest to catch your breath, and repeat four to six times. Varying your stroke adds a different challenge and exercises your muscles in different ways. You can even try deep water running using a flotation belt, a great way to simulate running without impact and against the resistance of the water.

How much swimming should I do?

The run to swim ratio is about 4:1, meaning that four miles of running equals one mile of swimming. In a standard 25m pool that's around 64 lengths. But remember you are using different muscles, so don't expect your swim / run times to match up, well not immediately anyway.

Which stroke should I use

There's really no right answer to this one, and it often helps to vary it. However it might be worth noting that breaststroke, although the slowest of all four competitive strokes, burns as many calories per hour as swimming fast freestyle.

Fast is not always best

When running or cycling, moving your legs faster means you move faster. The same is not true when swimming any kind of distance. Concentrate on technique and let your arms do the work - they are much better suited to propelling you forward through water. Frantically kicking your legs will only produce more drag.

How to get started

If you haven't been swimming for a while, it's natural to feel a little apprehensive. Check out the timetable at your local swimming pool and look for the dedicated lane-swimming hours to avoid the pool being over crowded (and filled with children)! To build your confidence, maybe opt for the slow lane while you remind yourself of the different strokes. 

Like most activities, poor technique can be detrimental. Don't be afraid to ask about swimming lessons to help improve the mechanics of each stroke, and especially your breathing. It will bring long term benefits.


Please seek medical advice before starting any kind of intensive training or exercise plan.

back

LEGAL & PRIVACY POLICY

TERMS AND CONDITIONS OF USE

Welcome to our website. If you continue to browse and use this website you are agreeing to comply with and be bound by the following terms and conditions of use, which together with our Privacy Policy (set out below) govern our relationship with you in relation to this website.

The term ‘The Family Holiday Association’ or ‘us’ or ‘we’ refers to the owner of the website whose registered office is 3 Gainsford Street, London SE1 2NE. Our company registration number is 02301337. We are are a registered charity in England & Wales (800262) and Scotland (SC048203). The term ‘you’ refers to the user or viewer of our website.

The use of this website is subject to the following terms of use:

COPYRIGHT NOTICE

This website and its content is copyright of The Family Holiday Association
© The Family Holiday Association 2018. All rights reserved.

Any redistribution or reproduction of part or all of the contents in any form is prohibited other than the following:

You may not, except with our express written permission, distribute or commercially exploit the content. Nor may you transmit it or store it in any other website or other form of electronic retrieval system.

PRIVACY POLICY

This privacy policy sets out how The Family Holiday Association uses and protects any information that you give us when you use this website.

We are committed to ensuring that your privacy is protected. Should we ask you to provide certain information by which you can be identified when using this website, then you can be assured that it will only be used in accordance with this privacy statement.

We may change this policy from time to time by updating this page. You should check this page from time to time to ensure that you are happy with any changes. This policy is effective from 1 November 2009.

What we collect

We may collect the following information:

What we do with the information we gather

We require this information in particular for the following reasons:

Internal record keeping

Security

We are committed to ensuring that your information is secure. In order to prevent unauthorised access or disclosure we have put in place suitable physical, electronic and managerial procedures to safeguard and secure the information we collect online.

How we use cookies

A cookie is a small file which asks permission to be placed on your computer’s hard drive. Once you agree, the file is added and the cookie helps analyse web traffic or lets you know when you visit a particular site. Cookies allow web applications to respond to you as an individual. The web application can tailor its operations to your needs, likes and dislikes by gathering and remembering information about your preferences.

We use traffic log cookies to identify which pages are being used. This helps us analyse data about web page traffic and improve our website in order to tailor it to users’ needs. We only use this information for statistical analysis purposes and then the data is removed from the system.

Overall, cookies help us provide you with a better website, by enabling us to monitor which pages you find useful and which you do not. A cookie in no way gives us access to your computer or any information about you, other than the data you choose to share with us.

You can choose to accept or decline cookies. Most web browsers automatically accept cookies, but you can usually modify your browser setting to decline cookies if you prefer. This may prevent you from taking full advantage of the website.

Links to other websites

Our website may contain links to other websites of interest. However, once you have used these links to leave our site, you should note that we do not have any control over that other website. Therefore, we cannot be responsible for the protection and privacy of any information which you provide whilst visiting such sites and such sites are not governed by this privacy statement. You should exercise caution and look at the privacy statement applicable to the website in question.

Controlling your personal information

You may choose to restrict the collection or use of your personal information in the following ways:

We will not sell, distribute or lease your personal information to third parties unless we have your permission or are required by law to do so. We may use your personal information to send you promotional information about third parties which we think you may find interesting if you tell us that you wish this to happen.

You may request details of personal information which we hold about you under the Data Protection Act 1998. A small fee will be payable. If you would like a copy of the information held on you please write to info@FamilyHolidayAssociation.org.uk.

If you believe that any information we are holding on you is incorrect or incomplete, please write to or email us as soon as possible, at the above address. We will promptly correct any information found to be incorrect.