5 Swim Workouts for Runners: Recovery, Endurance and Strength
Swimming is a popular cross-training choice for runners. It keeps your aerobic fitness up while giving your legs a break from impact.
Why runners swim
- Less impact. Running loads the legs and joints with every step. Swimming lets you train aerobically without that impact.
- Active recovery. Easy swimming the day after a hard run or race keeps you moving. See 7 reasons swimming is good for recovery.
- Upper body and core. Swimming builds strength many runners lack.
- Injury periods. Swimming or pool running can help maintain fitness while a running injury heals, if your doctor or physiotherapist agrees.
Swimming is not a substitute for running-specific training, but it is a useful addition.
Before you start
These workouts assume you can swim front crawl or breaststroke comfortably for at least 50 metres. If not, a few lessons will help; runners are often fit but inefficient swimmers. Distances assume a 25 m pool; in a 50 m pool, halve the lengths.
1. The recovery swim (20 to 30 minutes)
Very easy swimming, any stroke, with a pull buoy between your legs for half the time to rest them. Ideal the day after a long or hard run. See also our recovery swim workouts.
2. Aerobic endurance (35 minutes)
Warm-up 200 m easy. Main: 4 x 200 m steady, resting 45 seconds. Cool-down 100 m easy. Builds aerobic fitness like an easy run.
3. Pool running (30 minutes)
In deep water, with or without a flotation belt, "run" with an upright posture, driving the knees and arms as on land. Do 5 minutes easy, then 8 x 2 minutes harder with 1 minute easy, then 5 minutes easy. Pool running keeps the running action without impact; check pool rules and use a lane or area away from lap swimmers.
4. Kick and core (30 minutes)
Warm-up 200 m easy. Main: 6 x 50 m kick with a board, 30 seconds' rest; 4 x 50 m kick on your side; 200 m easy swim. Strengthens hips and core and improves ankle mobility. See how to kick in swimming.
5. Intervals (30 minutes)
Warm-up 200 m easy. Main: 10 x 50 m, alternating moderate and hard, with 20 to 30 seconds' rest. Cool-down 100 m easy. A good replacement for an interval run when your legs need a break.
Fitting swimming into a running week
- Replace one easy run with a swim, or add a recovery swim after your long run.
- Keep hard swims away from key running sessions so you arrive fresh.
- Start with one or two swims a week; see how often should I swim?
Swim technique for runners
Runners often kick too hard from the knees and hold their breath. Focus on breathing out underwater, keeping your head down and kicking from the hips. Our front crawl tips help, and a few private lessons can make a big difference quickly. Training for a triathlon? See swim workouts for triathletes.
More in health and wellbeing
- 14 swim workouts for triathletesTechnique, endurance, race pace and open-water skills
- 20 swimming cool-down exercisesIn-pool and dry-land
- How to warm up before swimming12 exercises on land and in the pool
- Dryland training for swimmers10 exercises and how to build a routine
Further reading
- World Health Organization, Physical activity fact sheet. How much activity adults and children need each week.
- National Environment Agency, Lightning safety poster. Leave the water during thunderstorms and wait 30 minutes after the last thunder.
Runner looking to swim better?
Tell us how you swim now and your training goals. We will suggest a suitable course, format and pool. Lessons run at public swimming complexes, private venues and condominium pools across Singapore.