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Runner's Training Tips: Benefits of swimming

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    • CommentAuthorFree Memberdtreel22
    • CommentTimeNov 14th 2008
     
    dtreel22
    I just wanted to ask everyone's take on swimming.  I have been swimming as a Xtraining twice a week, but once winter hits that number might increase.  Will this decrease my abilities for long runs once Ohio thaws out?  Should I keep chugging along outside to keep my weekly mileage up?  Any thoughts?
    • CommentAuthorFree Membercalph
    • CommentTimeNov 14th 2008
     
    calph

    Last winter I had a stress fracture in my left foot from running so I took up swimming.   I was swimming 4 days/week along with a few days of elliptical.   In the spring, when the fracture healed, within a month I ran an 18 mile long run.   This wasn't particularly fast but I didn't feel too bad during of after the run.  So, I think swimming is a great alternative, but nothing helps running like running.   If you want to maintain your pace swimming alone won't do it.   Why not run at least 2x week and swim 3~4?

    • CommentAuthorChampionship Membershipeglefino
    • CommentTimeNov 14th 2008
     
    eglefino

    I think I agree with calph. To improve your running, run. I would try not to eliminate running in the winter. I don't know how cold it is where you are but I live in Utah and for about the last month, morning temperatures have ranged fro 20 F to 40 F.  I think I'll still run even if it is down to 0.

     The area you are in may be colder or you may be more afraid of the cold. If that is the case, I think on colder days, swimming is a great alternative to not doing anything.  But try to keep your running as close to normal as you can (understanding that reducing speed and distance slightly in cold weather is recommended). 

    In high school, our cross-country coach had us do pool workouts. Not exactly running, not exactly swimming. We would get in the deep end of the pool and run instead of treading water. I can't remember all the details but we always got a good workout because trying to keep yourself afloat is much more difficult in a running position. This might be an alternative to try. 

     Personally, I prefer to swim and run year round. On easy days, swimming helps me get in another workout without the risk of injury, and after longer runs I like to swim easy to loosen up.

     In the end everyone is different so try to listen to your body. Who knows, maybe you'll enjoy swimming enough to do triathlons and kick butt.  Good luck!

    • CommentAuthorFree Memberdtreel22
    • CommentTimeNov 14th 2008
     
    dtreel22

    I don't want to end running altogether in the winter.  I'm typically running 4-5 times a week now, but I might take your advice and run 2-3 when it starts getting really cold, and swim the other days when needed

     

    Do you guys usually lap swim or do you run in the pool?

    • CommentAuthorFree Memberkristak107
    • CommentTimeNov 15th 2008
     
    kristak107

    I've been trying to add swimming to my routine just for variety.  I've heard of water running, but don't have a clue how it's done!  Do I need special equipment or floatation devices?  Any help you can give me would be greatly appreciated!

    • CommentAuthorFree Memberrspringuel
    • CommentTimeNov 30th 2008
     
    rspringuel

    There are really two kinds of water running: deep water and shallow water.

    In shallow water running the water line (ideally) should be to about mid-chest and your feet will have a firm contact with the pool bottom (in tile pools it helps to wear aqua shoes for this).  Then you simply run.  The added resistance of the water will force you to move in "slow motion" but will also serve to build your running muscles.

    In deep water running your head will always be out of the water, but your feet should never touch the bottom.  If you're a strong swimmer, can keep your turn over rate up on your legs, and know how to use your hands to scull while simulating a running motion, then you don't need extra flotation.  However, if those circumstances don't apply to you, then a floatation belt is recommended.  Since your feet don't touch the bottom ever, the running motion has almost no correspondance to your actual motion through the water.  Indeed, you should not be progressing forward very fast at all.  In addition, you'll find that the motion is more closely related to the stride you'd use on a very steep hill or a set of steps rather than the flat.

    In both cases, there are a few things to keep in mind:

    • Stay upright.  It will be very tempting to lean forward, especially as this will increase your forward motion, but this is very bad for your running form as you will end up leaning much further forward in the water than you possibly could on land.
    • Keep your arms out of it.  Especially if you've swum before, it will be very easy to use your arms to pull yourself through the water, as that is how most swimming strokes work.  However, the more work you do with your arms, the less of a workout your legs will get.   Maintain a strict running motion with the arms and keep your hands open flat so that they knife through the water (unless you're using them to keep you afloat).
    • Don't track distance, track time.  Especially for deep water running, the distance you move forward is a very bad guage of how much work you've done.  Running in the water is naturally going to be much shorter distance for the same amount of work.
    • Keep an eye on the heart rate (though not with an HRM, which won't work in water).  The higher fluid resistance, natural bouyancy of your body in water, and the fact that you'll be wet mean that your dry land guages of exertation won't work.  Until you get used to it, your heart rate will be the best guage you have of how hard you're working.

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