Are you a runner who wants to intensify your cardiovascular fitness without putting some extra miles bashing to your legs while also getting some upper body workout without doing any weight-bearing exercise ?
Well, you’ve just got the solution here.
Every expert considers the combo of swimming and running every day to be one of the most beneficial cross-training routines for athletes.
Both workouts are cardiovascular exercises that help with stamina, recovery, and core strength. If performed correctly on the same day, the two activities will benefit practically all of the major muscles in your body.
Swimming and running can be done on the same day since they do not engage the same major muscle groups and have no influence on your muscles and bones repeatedly.
Similarly, running and swimming are excellent complements to one another. When it comes to runners and swimmers, they have a very similar body type: slim yet without mass. Running may significantly enhance your swimming skills.
This being said, if you are planning to combine swimming with running, here are some factors that you need to consider first! Let’s take a look !
Swimming and running cause varying degrees of muscular tissues breakdown. Running is the exercise that causes the most muscle breakdown.
However, swimming is the one that causes the least muscular stress. Stop doing two exercises of the same category on the same day; the extra harm from the second session will probably prolong recovery and won’t help your fitness.
However, swimming and running daily does not affect the same muscular parts so that you can try this cross-training routine.
You should put more zeal and vigor into the workout that generally comes first in your routine. After a good night’s sleep, you’ll be able to perform at a higher level of intensity and make more progress in your training.
If you do better with intensity at night, ensure that your morning exercise is airy and you warm up just a little.
Having a hard swimming session followed by an intensive running practice wouldn’t yield you the desired result, and you would end up with an even higher recovery time than before. So, your training session should be moderate.
Awareness and Expertise
It is very pertinent for you to be aware of your strengths and weaknesses.
If a person is an excellent swimmer, he can put together an intense running workout and a swim afterward.
This is putting his weaker side first might be a smart combo. In this way, swimming after running should be your way to go.
Your diet will play an important role when you’re up for a cross-training routine. You have to be very conscious about having nutrition after the opening session.
To restore carbohydrate storage for the second session, eat within 30 minutes following your first workout.
Benefits of Swim-run Cross Exercise Session
Now that you know how to plan your swim-run regime let’s head to the advantages of swimming and running in a cross-exercise session.
Full Body Workout
Swimming and running are ways to improve your cardiovascular fitness. Swimming demands the usage of several muscles in your body, making it a terrific full-body workout.
While running is fantastic for your legs and back, it does train the muscles in your back, chest, arms, or shoulders as much as swimming does. Thus, both running and swimming are ways to improve your body full-body wellness without doing any weight-bearing exercise.
Running and swimming every day provides several opportunities to burn calories. Swimming laps with varied strokes, increasing resistance with a water belt or wrist and ankle weights, or conducting a full-body exercise in the pool are all options.
Running is also a good option if you want to consume many calories. The quicker you run, the more calories you will burn. This running and swimming workout plan can help you out.
Easy to get started
Both swimming and running are way easier to get started than other exercises. You require a pool to dive in for swimming, while running only requires a good pair of shoes and access to the outdoors.
Running and Swimming beside River or lake.
If you’re fortunate enough to live near a lake or a river, then you can try this tip. You should begin by running on the side of the river. Just split things up according to your stamina and capacity and once you’re done with your running, take an interval. After rest, get your goggles on and charge into the river or lake.
Swim-Run in the Gym
This one is pretty straightforward. You just go to the gym as per your plans. You may simply first take your planned swim exercise for the day,, and then after taking some recovery time, you just put your jogging shoes on and get on the trail.
What you’ve found so far is that when you immediately swim after a run or run after a swim, you will undoubtedly be able to run faster, and you’ll sweat more. However, you would not get any recovery in this mode of training.
Now, many people wonder, can running make you a better swimmer?
It is pretty obvious that both exercises complement each other perfectly.
Running is an excellent exercise for your left ventricle while improving your aerobic capacities at the same time.
Now running, as a cross-training exercise, helps a lot in water with improved aerobic capacity.
At the same time, an intense leg workout while running is also very helpful in swimming.
Running can make you a better swimmer.
Also, you can substitute swimming for running if you keep on doing this way.
The Bottom Line
No matter which kind of cardiovascular exercise you opt to do, the bottom line is that physical exercise is an essential contributor to your overall mental and physical wellness.
Swimming and running are both great ways to improve your cardiovascular health, aerobic endurance, and strength of your body.
Awesome! So, with so many advantages of this cross-training exercise, what are you waiting for?
Go ahead, and you’d appreciate some real swim-run exercise tips!
Is it OK to swim after a run?
Running may put some strain on the legs, but swimming is typically more of the arms game rather than the legs. It is your upper body muscles that help you while swimming. So yes, it is OK to swim after a run.
Should I swim before or after running?
It’s totally up to you that whichever event you want to do first and whichever later. However, it is recommended to start with your weaker side. If you are good at swimming, then you should go running first with great intensity.
Can you weightlift and swim on the same day?
Since it would not harm weightlifting and swimming the same day. However, the chances of the first exercise exhausting you for the other are great. It’s never a smart option to go into a workout if you are exhausted from the previous one. Fatigue may lead to poor form, especially when it comes to weightlifting, which can lead to muscular damage. So, weightlifting and swimming on the same day might not work for you.