Women

Swim To Marathon Fitness

- 7 Kinds Of Fruit That Pregnant Women Shouldn’t Eat
- How to have natural miscarriage
- Foods That Cause Miscarriage
- Signs Proving You Have Boy Pregnancy

As a low-impact, whole-body workout, swimming is hard to beat. It’s also a great form of cross-training for marathon runners

There are no real secrets when it comes to boosting your marathon skills. To speed up over distance, you run a lot. But running is a high-impact sport and we’re not all built to do it regularly. In fact, figures in the American Journal of Sports Medicine show that up to 56 per cent of runners get injured every year.

There are no real secrets when it comes to boosting your marathon skills.

There are no real secrets when it comes to boosting your marathon skills.

Luckily, there’s a loophole. For runners who want to increase training volume, without upping their risk of injury, cross-training and swimming, in particular is key. ‘Swimming is great for runners,’ says former Olympic swimmer and Speedo ambassador, Karen Pickering (speedo.com). ‘It offers the same aerobic benefits as jogging without any of the negative impact effects plus it can be tailored to work run-specific muscles.’

And that’s just the physical payoff. Pool sessions help bust training boredom and bolster motivation, too. Want to try it? Hit the pool once or twice a week, with one of the three sessions below, or Pickering’s six-week training plan (right).

1.    Endurance booster

You don’t need to be a pro swimmer to reap running rewards in the water! To bolster endurance and calorie burn, rather than increase muscle mass and power, swim, kick or even doggy-paddle up and down the pool at a moderate intensity. ‘Steady-state swimming is great for building cardiovascular fitness,’ says Pickering. ‘This doesn’t mean you don’t change pace or vary strokes, but putting on an MP3 player and doing continuous laps is great for improving stamina.’ As a bonus, swimming also boosts your lungs’ ability to deliver oxygen to muscles. To give your lungs the ultimate test, add in some underwater laps.

You don’t need to be a pro swimmer to reap running rewards in the water!

You don’t need to be a pro swimmer to reap running rewards in the water!

2.    Recovery helper

We know what you’re thinking – ‘How the heck am I going to fit another training session into my marathon schedule?’ The short answer is ‘don’t’. Pickering recommends marathoners swim the day after a hard run or race, instead of going for another jog. Why? Because research shows that swimming is one of the best ways to recover from a tough session. One study published in the International Journal of Sports Medicine found that swimming for recovery is associated with lower levels of creative protein, a marker of post-exercise inflammation, 24 hours after an interval run. Convinced yet?

‘How the heck am I going to fit another training session into my marathon schedule?’

‘How the heck am I going to fit another training session into my marathon schedule?’

3.    Strength enhancer

One of the main benefits of swimming is that it works your entire body, but it can also target specific muscle groups. ‘If you can’t get out on the roads due to bad weather, work your legs in the pool,’ says Pickering. ‘Simply grab a kickboard and do some lengths of kicking.’ Alternatively, aqua jogging is one of the best running-replacement activities. In fact, a University of Toledo study revealed that runners on a water jogging schedule showed no change in V02 max, 5K-race time, lactate threshold or running economy, even after a month without land running. To give your legs a rest, use a pull buoy between your knees and do arm work.

Top search
Women
- 6 Ways To Have a Natural Miscarriage
- Foods That Cause Miscarriage
- Losing Weight In A Week With Honey
- Can You Eat Crab Meat During Pregnancy?
- Grape Is Pregnant Women’s Friend
- 4 Kinds Of Fruit That Can Increase Risk Of Miscarriage
- Some Drinks Pregnant Women Should Say No With
- Signs Proving You Have Boy Pregnancy
- Why Do Pregnant Women Have Stomachache When Eating?
- Top Foods That Pregnant Women Should Be Careful Of
- 6 Kinds Of Vegetable That Increase Risk Of Miscarriage
Other
Women
- Discover Tips To Have Clean Tongue
- Small Tips For You To Control Appetite
- All Problems About Pregnancy Ultrasound
- Secrets That Can Control Weight In Pregnancy
- Wonderful Things When Getting Pregnant
- Bad Habits Harmful To Ears, Eyes And Nose
- Deal With Bloating And Indigestion
- How To Prevent Hypertension
- Good Tips To Treat Mosquito Bites
- Misunderstanding In Detoxifying For The Body
 
Youtube channel
women
Top keywords
women
Miscarriage Pregnant Pregnancy Pregnancy day by day Pregnancy week by week Losing Weight Stress Placenta Makeup Collection
Women
Top 5
women
- Cinnamon: A natural treatment for Polycystic Ovary Syndrome?
- 5 Tips for Safe Exercise During Pregnancy
- Four Natural Ways Alternative Medicine Can Help You Get Pregnant (part 2)
- Four Natural Ways Alternative Medicine Can Help You Get Pregnant (part 1)
- Is Your Mental Health Causing You to Gain Weight (part 2) - Bipolar Disorder Associated with Weight Gain