Health and Fitness magazine 2015
Q and A:
What are the benefits of outdoor swimming for runners (e.g. boosted leg strength, improved Vo2 max)?
Outdoor swimming can be very beneficial for runners as part of training regime. Depending on the sets and strokes you are doing, you can focus on different groups of muscles, work to improve your VO2Max or just your general health and fitness.
The reduced impact nature of swimming in water provides a low risk of injury which is important for everyone. It is also a great exercise to focus on the "neglected" muscles in your body and arms as well as being a great form of rehabilitation after injury.
In order to maximise the benefits, it is essential to perform the movements correctly. Arrange for a couple of training sessions with a swimming coach first to correct your stroke and get some tips if you are doubt to ensure you are safe.
Are there any elements of outdoor swimming that might particularly appeal to runners, such as therapeutic benefits or a feeling of oneness with nature (a reason many people run!)?
Being at one with the outdoors is a great way to relax mentally and recharge your batteries. The fresh air and calm surroundings provide a great environment to focus on your fitness goals and performance without the distractions associated with the city or in a swimming pool which is why I think people enjoying being outdoors for training sessions.
What essential skills might a runner need before trying outdoor swimming?
The first and most important thing is to be a competent and confident swimmer in order to stay safe. Outdoor swimming is very different to swimming in a pool; there is no shallow end which means it can be difficult to find a spot to take a rest so you must be a confident swimmer. In addition, you need to wear a wet suit which gives you extra flotation and protects you from extreme temperatures.
Take a training buddy who can support and help you if needed or grab a coach who can support and train you from the kayak.
Are there any types of outdoor swimming sessions or drills that are great cross training activities for runners? If so, why are they?
There are a huge amount of different sets and drills to help you improve your swimming and general fitness depending on the distances that you are training to run for, i.e. whether you are training to compete in long distance marathons or triathlons.
To increase power in the legs:
Using a float, perform some kicking only sets. You can also drop the float to use your arms for a front crawl set but keep the leg kicks moving faster to improve the power in the legs.
Swim on your back using only your legs to propel you forward to isolate the leg kicks.
To focus on your arms and upper body:
You can perform sets with a pull buoy to switch off your legs and focus on your arms. You can also perform this exercise without the pull buoy to focus on the speed of the arm movement with no or little leg kick.
Additonally:
Perform sprint/slow/sprint interval sets to improve fitness and strength.
Closed fist swims
Single arm swims
Swim with an elevated head. Although this can feel awkward at first, it is a great way to improve strength
What are your top three tips for runners who want to try outdoor swimming?
Stay safe, maintain good form and most importantly, enjoy it!
Slava Feniov 2015
