As a running coach, I often include pool work for my clients. Runner's often find themselves in the pool after an injury, but I would consider making this a part of your normal training cycle during the week. Swimming is an excellent adjunct aerobic exercise and it also helps build a stronger core, which is crucial for running economy. It builds ancillary muscles along with your normal running muscles. Swimming will allow you a means of avoiding extra pounding on the pavement when you want to have an "easy" or "recovery" day, or better yet, you can add a swim to a run day for additional cardio work. A study in the International Journal of Sports and Medicine has shown runners actually recover better from hard workouts if they add some swimming on the day of or the day after these hard workouts compared to passive recovery.The turbulence of water actually acts to massage sore muscles and aids in circulation as well. Increased circulation is always a benefit for recovery (more ability to deliver growth building products, more ability to flush away waste metabolites).
So what about the numbers and stats?
Run equivalent miles: 1/4 mile swim equals 1 mile of running. Thus a 100 meter swim= 400 meter run. Try a pool interval day for change of pace! A 1.5 mile swim= 6 miles of running!
Heart rate: A 1999 study published in the "Journal of Sports Medicine and Physical Fitness" shows that heart rate is typically 15-20 BPM lower than running. This is due to being in a prone position, and in a buoyant environment, both allowing the heart to pump more blood even at a lower heart rate. Thus, don't expect your heart rate chart for running to equal that of swimming workouts. If the pool is warm- 86-95 degrees, your heartrate will be closer to that when running on land.
Calories: Be prepared to eat more if you swim compared to running. It is estimated your burn 25% more calories swimming compared to running. This is due to the density of water and the muscle work needed to propel yourself.
Bottom line as a running coach, I would talk to you about adding swimming in your workouts a couple of times a week, particularly in your build up phase and then as ancillary training on recovery days or as a 2nd workout to virtually any run day, or if you just aren't feeling like a run one day, go jump in the pool!
Jeff Bangle, DVM prrunningcoach.com
So what about the numbers and stats?
Run equivalent miles: 1/4 mile swim equals 1 mile of running. Thus a 100 meter swim= 400 meter run. Try a pool interval day for change of pace! A 1.5 mile swim= 6 miles of running!
Heart rate: A 1999 study published in the "Journal of Sports Medicine and Physical Fitness" shows that heart rate is typically 15-20 BPM lower than running. This is due to being in a prone position, and in a buoyant environment, both allowing the heart to pump more blood even at a lower heart rate. Thus, don't expect your heart rate chart for running to equal that of swimming workouts. If the pool is warm- 86-95 degrees, your heartrate will be closer to that when running on land.
Calories: Be prepared to eat more if you swim compared to running. It is estimated your burn 25% more calories swimming compared to running. This is due to the density of water and the muscle work needed to propel yourself.
Bottom line as a running coach, I would talk to you about adding swimming in your workouts a couple of times a week, particularly in your build up phase and then as ancillary training on recovery days or as a 2nd workout to virtually any run day, or if you just aren't feeling like a run one day, go jump in the pool!
Jeff Bangle, DVM prrunningcoach.com
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