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The Benefits of Swimming Over Running

Whether you choose to run or swim, both help you lose weight and improve cardio fitness. It is simply an advantage of swimming over running for many reasons.

What’s so great about Swimming?

• The effect of resistance in water – strengthens the body

• Burn Calories

• Keeps blood pressure low – good cardiovascular exercise without straining the heart.

• Weightless water – no pressure on the joints, lengthens the spine

Resistance Effect

A great natural advantage to swimming is the resistance effect. Water is 1000 times denser than air, so when you swim, it’s like weight training without dumbbells. The water itself is your weight training.

You get a full body workout when you swim that puts less stress on your joints. You engage the muscles of the upper and lower body. This includes the legs, core, upper and lower back, arms, shoulders and chest.

Just like weight training, swimming engages and tightens muscles due to resistance. Although running is a great cardio exercise, it does little to improve a dynamic muscular body.

Burn Calories

Moderate intensity exercise is classified as keeping your heart rate at 50-70% of your maximum heart rate.

Strenuous exercise runs at 70-85% maximum heart rate. After swimming intensively for 30 minutes breaststroke, you can burn up to 300 calories. This can vary according to your weight. The heavier you are, the more calories you burn. By burning 500 more calories than you eat each day, you can lose a pound of fat a week. Okay, this doesn’t sound like much. But think long term. After a month you can lose about 4-5 pounds – almost half a stone. Multiply that by 6 months and you’ve lost 2 pounds of body fat.

Why Does Swimming Help the Heart Work More Efficiently?

When the body is in an upright position (eg while running or jumping), the heart has to work harder to pump blood and oxygen to and from the lower legs. This increased demand on the heart can cause increased blood pressure – not good for the heart.

The American College of Sports Medicine states: ‘Swimming works the cardiovascular system without causing a large increase in blood pressure.’ Because the body is in a horizontal position while swimming, the heart has to work harder. There is almost no gravity involved, so blood pressure stays down.

Absence of Water Weight

Another benefit of swimming over running, is the weightless effect in water. At the end of each stroke – breaststroke, freestyle etc, your body stretches. Because water holds your body in place, it allows you to stretch as you move. The spine can then elongate, widening the gap between the vertebrae.

Physiotherapists encourage patients with disc problems to swim because of this effect of lengthening the spine. It takes the pressure off the disc.

Benefits and Risks of Running

Running in general has great benefits.

It reduces the chances of getting infected:-

• Type 2 Diabetes

• Depression

• Cardiovascular disease

It improves:-

• Bone density

• Weight control

The risks of running long distances without a supervised coach require consideration though. They can advise you on nutrition, rest and good running technique. For safety reasons:- Medical examination for heart condition, bio mechanical issues or other risk factors is a must.

Running a marathon extends the immune system. It causes the body to produce excessive amounts of cortisol to reduce swelling. Advice to runners is to increase vitamin C, get plenty of sleep and avoid outside stress. This helps recovery and boosts immunity.

The conclusion

I don’t want to put runners away from what they love to do. Its health benefits are undeniable. However, long distance running puts a lot of stress on the ankle, hip and knee joints.

Swimming has advantages for strength, weight loss, lower joint stress and cardiovascular endurance.

There is nothing negative about swimming other than the need to learn to swim. It can be a problem for many who are not introduced to water at an early age. I say, it’s never too late to learn. Swimming lessons are not expensive and there are plenty of instructors by the pool wherever you choose.

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