Running for Swimmers

Last Updated on January 29, 2024 by admin

Many swimmers incorporate running into their dryland training programme. — **Many swimmers incorporate running into their dryland training and cross-training programmes.**

In this article, we will provide advice, hacks and tips on running for swimmers as a part of their dryland training and cross-training programmes.

The benefits of running for swimmers

Many swimmers incorporate running into their dryland training programme as it can provide them with many benefits. These include,

Cardiovascular fitness

Running can help to develop and maintain a swimmer’s cardiovascular fitness.

Mental health

Running outdoors, particularly in the countryside or a park can be great for a swimmer’s mental health.

Leg strength

Running can help strengthen the swimmer’s quads and hamstrings, both of these muscles are used whilst performing an effective swimming leg kick.

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Running can also be particularly useful when swimmers have limited access to the water.

The closed season

Running during the closed season can give the swimmer a break from swimming training while developing and maintaining their cardiovascular fitness and controlling their weight.

On vacation/holiday

Running while on holiday, can again help the swimmer to develop and maintain their cardiovascular fitness, while also being a great exercise for controlling their weight.

Recovering from injury

Running is a great form of exercise to maintain a swimmer’s conditioning when recovering from an upper-body injury such as a swimmer’s shoulder.

Considerations for running for swimmers

Although running can provide a swimmer with many benefits. There are several factors they should consider before they undertake any regular running programme. These include,

Running style/form

A correct running style/form is very important, to ensure the swimmer is safe from injury.

A poor running style can produce injuries to the swimmer’s ankles, hips, knees and quads.

There are two main running styles.

The first is running with the swimmer’s heel touching the surface first.
However, this can sometimes lead to hip flexor injuries.
These are the muscles joining the top of the swimmer’s leg to their torso.
In this case, some coaches prefer their swimmers to run with the balls of their feet touching the surface first.
Whichever is their preferred running style, the most important thing is for the swimmer to maintain their natural stride.

A good running posture

**Swimmers should run with a straight, erect posture, with relaxed shoulders.**

A key component of a correct running style is a good running posture.

Swimmers should run with a straight, erect posture, with relaxed shoulders.
They should look straight ahead and focus on the surface about 10 feet/ 3 metres ahead of them.
They should ensure that their arms are bent at approximately 90 degrees.
Swimmers should relax their hands and ensure they are level with their waist.

Breathing patterns

Swimmers should breathe correctly whilst running, to ensure they are inhaling sufficient oxygen and expelling carbon dioxide.

Experienced runners adopt the following breathing patterns.

Low-intensity runs: 3.3 (3 running steps inhaling and 3 running steps exhaling)
Medium-intensity runs: 2.2 (2 running steps inhaling and 2 running steps exhaling)
High-intensity runs: 1.1 (1 running step inhaling and 1 running step exhaling)

Running shoes

A good pair of cushioned running shoes is important to prevent the jarring of the swimmer’s ankles, knees and hips when running on hard surfaces.

Running vest or top

Swimmers should ideally wear a brightly coloured running vest or top to ensure they are visible.

This can be especially important if running on a road or in a busy town or city.

Hydration

It is important, especially on distance runs in hot conditions, that swimmers keep hydrated.

This can be easily achieved by the use of a running water bottle with a handle, which a swimmer can take with them while running.

Setting running goals

Setting running goals can help swimmers establish and focus on clear targets, priorities and expectations.

So, whether they want to achieve a certain distance, run with a better technique or wish to develop their fitness, a swimmer should set some running goals.
Many experienced runners monitor their progress in a running diary.

Running on soft surfaces

Wherever possible swimmers should run on a soft surface to reduce the impact on their ankles, knees, quads and hips.

Running surfaces such as grass or a sandy beach are ideal.
Swimmers can also use running machines, of which most have soft rubber surfaces.

Starting slowly

It is important to start off running at relatively short distances and low intensities, until the swimmer’s body starts to slowly adapt to the training. — **It is important to start off running at relatively short distances and low intensities until the swimmer’s body starts to slowly adapt to the training.**

As with all forms of exercise, when starting a running programme, it is important to start off running at relatively short distances and low intensities, until the swimmer’s body starts to slowly adapt to the training.

Some swimmers start their running programme with a 30-second run, followed by a 1-minute walk pattern for the duration of their run.
They then slowly increase the length of their run, while very slowly decreasing the length of their walk.

Warm-Up and Cool-Down

As with all forms of exercise, a proper warm-up and cool-down will help prepare the swimmer’s muscles for exercise, help prevent injury and reduce soreness in their muscles.

Warm-up

A warm-up is important to help prepare the swimmer’s body for the coming activity.

As with a poolside/deck warm-up, swimmers should start their warm-up with some dynamic stretching.

Cool-down

The cool-down should be started with a five-minute low-intensity jog at the end of their run.

This should be followed by a series of static stretches such as lunges, quad stretches and calf stretches

Variety of running

To make running a more effective and enjoyable form of cross-training, swimmers should ideally add variety to their programme. For example,

Variety of routes

Swimmers should ideally use a variety of running routes, this will not only make training less monotonous but will help provide different physical demands.

Variety of running types

**Swimmers should undertake a variety of running.**

There are a variety of different running types that a swimmer can employ to again make training less monotonous and provide different physical demands. These include,

Distance running

Distance running can help develop and maintain a swimmer’s cardiovascular fitness.

Swimmers should start by running for 30 minutes at a moderate pace.
Then slowly increase the distance of their runs as their body adapts to the training.

Interval running

Interval runs are short runs of intense effort, followed by an equal or slightly longer rest interval.

For example, a 30-second run followed by a 45-second recovery.

Fartlek running

Fartlek is Swedish for ‘speed play’.

This is an unstructured series of runs at varying intensities.

Hill running

Hill running requires the swimmer to run at a higher intensity.

This places increased resistance on the swimmer’s lower body, especially their quads and hamstrings.
Hill running intervals are usually performed as a high-intensity run going uphill and an easy recovery run downhill.