The frustration is familiar to many runners who try to translate their fitness to the pool: a sense of working hard, yet feeling slow and inefficient. Why is it that athletes capable of covering miles with ease often struggle to navigate a few laps in the water? The answer, experts say, lies in the fundamental differences between the two disciplines, and a common tendency for runners to carry their running form – and its inherent flatness – into their swimming.
The core issue isn’t a lack of overall fitness, but a disconnect in technique. Swimming doesn’t reward brute effort in the same way running does. Even as consistent strides and powerful leg drive propel a runner forward, swimming relies heavily on streamlined body position, efficient rotation, and a nuanced perceive for the water. Many runners, accustomed to maintaining a relatively flat posture while running, find themselves doing the same in the pool, creating drag and hindering propulsion. Understanding why strong, fit runners struggle in the pool requires a look at the specific mechanics at play.
“I find a lot of runners have a tendency to swim particularly flat without much rotation since when they’re running they generally stay quite flat,” explains a swimming coach, whose name is not available. This lack of rotation is a key impediment. Efficient swimming isn’t about pulling yourself through the water; it’s about using your body as a lever, rotating from side to side to engage larger muscle groups and minimize resistance. Without that rotation, swimmers expend more energy to achieve less forward movement.
The Physics of Swimming vs. Running
The differences extend beyond body position. Running is a weight-bearing activity, providing constant feedback and a predictable surface. Swimming, conversely, takes place in a fluid environment where gravity’s influence is lessened, and feedback is more subtle. This requires a heightened sense of proprioception – awareness of your body’s position in space – which runners may not have fully developed for the aquatic environment. The water’s resistance as well demands a more continuous and connected movement, unlike the distinct impact phases of running.
breathing in swimming is a learned skill that disrupts the body’s natural alignment. Runners breathe relatively effortlessly, but swimmers must rotate their head to inhale, which can throw off their balance and streamline if not executed correctly. This coordination of breathing with stroke mechanics is a significant hurdle for many newcomers to the sport.
Rotation: The Key to Unlocking Swimming Efficiency
Addressing the flatness issue often starts with drills focused on body rotation. These drills help runners understand how to engage their core and rotate their hips and shoulders, creating a more streamlined and powerful stroke. According to swimming technique resources, rotating too much or too little can negatively impact efficiency. A YouTube video details four basic rotation drills to improve swimming technique.
Drills to Improve Rotation and Streamline
- Kickboard with Rotation: Holding a kickboard, focus on rotating your body from side to side with each kick, maintaining a streamlined position.
- Single-Arm Drill: Extend one arm forward and streamline while kicking, focusing on rotating your body towards the extended arm with each stroke.
- Fingertip Drag Drill: Swim freestyle, dragging your fingertips along the surface of the water during the recovery phase to encourage a higher elbow and greater rotation.
- 6-Kick Switch Drill: Push off the wall in a streamlined position, perform six kicks, then rotate to your side and accept a breath, repeating on the other side.
Swimming as Cross-Training for Runners
Despite the initial challenges, swimming offers significant benefits for runners. It provides a low-impact workout that builds cardiovascular fitness, strengthens core muscles, and promotes recovery. The horizontal position relieves stress on joints, allowing runners to maintain their aerobic conditioning without exacerbating existing injuries. As a cross-training tool, swimming can help runners improve their overall athleticism and prevent plateaus in their running performance.
The Cal Golden Bears athletic program recently participated in the Metroplex Challenge, demonstrating the dedication to cross-training and athletic development within collegiate sports. Details of the event were recently published.
The key for runners entering the pool is to embrace a different mindset and focus on technique over effort. Working with a qualified swim coach can provide personalized instruction and help break ingrained habits. By prioritizing body position, rotation, and a relaxed approach, runners can unlock their potential in the water and reap the many benefits of this versatile and rewarding sport.
As more runners explore swimming as a complementary training method, expect to witness increased emphasis on technique-focused instruction and specialized swim workouts tailored to the needs of endurance athletes. The next step for many collegiate and professional running programs will be integrating more comprehensive aquatic training protocols into their overall conditioning plans.
What are your experiences with swimming as a runner? Share your thoughts and tips in the comments below, and please share this article with your fellow athletes!
