It’s no coincidence that Runner’s World – a globally released monthly magazine for runners published by Hearst in Easton, Pennsylvania, USA – advises runners to include PUMP in the engine. exercise regularly.
Swimming is a special sport. It is not only an independent sport, but is also considered a sport that can be combined with many other sports, including running. For professional runners, swimming has been and always will be a great cross-training form.
Dr. Leesa Galatz, orthopedic surgeon and system president of the Orthopedics Department of the Mount Sinai Health System, explains: “Joggers benefit from swimming because it is a cardio exercise Effective without the burden of body weight. Joggers continuously put loads on the lower extremities and spine, and swimming offers the ability to maintain fitness under over-tightened joints, and allow joints to rest.
Not only that, but swimming also has many “indispensable” benefits for runners.
Running performance depends on cardiovascular activity. To exercise cardio, you have to train for long periods of time. Therefore, runners who want to improve their cardiovascular performance must gradually increase the number of miles per week. But you can only increase the number of kilometers per week to a certain extent. The time comes, no matter how fast or how strong you are, your body will be disrupted by the repeated stresses of running on the joints of the lower extremities.
To get faster, however, you don’t have to run more. Instead of running away and at risk of injury, you can incorporate swimmers into your workout regimen to improve strength, aerobic capacity, and flexibility without putting any stress on. Supplements on your knees and ankles.
Since most swim styles require regular breathing or intermittent breathing, swimming improves cardiovascular performance. According to the Scandinavian Journal of Medicine and Science, after just 12 sessions of controlled breathing swimming sessions, 18 study subjects showed a 6% increase in cardiovascular efficiency when running. According to a study in the European Journal of Applied Physiology and Occupational Physiology, runners who add regular swimming practice to their routine over a period of 10 weeks improved their time. Their run on 3.2 km adds 13 seconds. It is a significant step forward in achievement.
In the water, movement and cold water will facilitate blood circulation and accelerate recovery. A study titled “The effect of restorative swimming on later running performance” in the International Journal of Sports Medicine found that a recovery training session based on swimming enhances the performance of the next day. That compares with passive recovery, so swimming a few gentle laps between runs can help runners recover from muscle aches from exercise and get back into the run more vigorously.
The propulsion of water neutralizes the effect of gravity, reduces pressure on the weight-bearing joints of your body and reduces stress on muscles, tendons and ligaments. Therefore, swimming can help reduce the most common injuries when banging legs on hard pavement. If you feel uncomfortable about the bounce force of the pathways on your joints, start by swapping one of your weekly runs for a pool workout.
With 800% more water density than air, swimming is the best resistance training you can expect. The kickboard will help you isolate the leg; Continuous stride will help develop strong calves and strengthen the muscles surrounding the joints, providing more kicking force to your feet.
Swimming is beneficial for enhancing overall strength, not just the muscles of the lower body like running. It is a good way to restore your fitness balance
More importantly, swimming has a significant effect on toning the abdominal muscles and strengthening the back muscles. As we all know, these muscles are used significantly when running and if they are not strong enough, they can damage your posture and weaken the back, which is why many people experience back pain during exercise. this sport.
Freelance swimming or backstroke are especially effective for strengthening abdominal muscles because the deep muscles are constantly working to keep the hips in position and swim in a straight line.
Swimming offers great variety. There are more ways to add variety to a swimming lesson than to add variety to a running lesson because you have more options. You can do many different swimming styles; different swimming distances (like running); you can do technical exercises (drills), perform specialized lessons to control your breathing (help you increase oxygen and lung capacity); nests only beat legs with different types of foot beatings to develop leg strength, teams only swim hands with different styles to develop upper body strength, swim with propellers, swim underwater, etc. So, even if you practice swimming seven days a week, each workout can be a lot different from any other workout.
This is an undisputed benefit and you will have to keep an eye on it during hot weather.
However, to get the most out of when adding swimming to your running plan, there are a few points to keep in mind:
The best advantage of swimming depends on good swimming techniques, so if you are not an experienced swimmer, take an adult swimming class to maximize the benefits from your efforts. me.
Be careful to start and stretching before entering the water to ensure optimal joint action when swimming.
When you are a “brand new” to swimming, use swimming as a recovery tool first. Enter the water on recovery days of the week or after stretches or long runs, or replace your second run of the day with a swim. Once you have a “tough” swim, you can use swimming as a support tool to quickly increase your running level.
Jogging needs hearts and feet. Swimming can help both.
Jogging is susceptible to injury. Swimming can also help speed injury recovery.
Jogging inclined toward the lower body. Swimming can exercise the upper body to balance the body
Jogging puts stress on the joints due to the jets that are bounced off hard ground. Swimming can soothe tired legs and sore joints by exercising in soft water.
The track and the swimming track should not be parallel lines but should intersect.
Swimming pools are not only a destination for swimmers but should also be a frequent destination for runners.