![]() ![]() However, if 20 minutes of down and back doesn’t exactly have you quivering with excitement, there are plenty of ways to mix up your workout (similar to the difference between a track workout or tempo run versus a long, slow run). That’s along the lines of going for a run strictly to get more miles on your legs, and we all know there’s a time and place for that in many of our training cycles. You can certainly show up at the pool and simply plan to swim back and forth for 20 minutes, not worrying about pace or distance. “Have a purpose for your workout, whatever it is you plan to do,” says Billingsley. RELATED: Suspension Training for Runners: Getting Started Building Your Workout ![]() However, once you’ve learned to build some workouts you love, you might not find such technological assistance necessary. There are also a number of multi-sport watches and other swimming gadgets designed to help you keep track of your distance when swimming laps, and you can even find underwater headphones that let you listen to music. These aren’t considered crutches you’ll find elite swimmers utilizing these tools as well as novices. Many pools offer kickboards and pull buoys, but if you want to use a snorkel (which can be a helpful as it builds lung capacity and teaches you how to breath in a pattern), fins (there are many different kinds out there, each with slightly different functions), or hand paddles, you’ll likely need to bring your own. However, investing in a few tools can come in handy, and can help keep things interesting. One of the great things about swimming is that, if you have goggles and a swimsuit (and possibly a swim cap), you only need water in order to do your workout. With consistent training, they’ll improve and build endurance very quickly. That might only be 15 minutes to start, and that’s just fine. “To see where they’re starting, I’ll have a runner get in the pool and do a simple swim workout, maybe repeating 100s, until they are just done-with zero judgment on how long that takes,” he says. The number two issue he sees? Lack of ankle flexibility, which can throw off the way runners kick and can even lead to cramping. “It’s just an entirely different type of exercise.” All too often, that leads to the athletes becoming discouraged and not continuing on with their work in the pool, but he recommends athletes simply start out where they are and focus on building rather than getting discouraged about becoming fatigued. “The number one issue I see with runners who are just starting to swim is that they get in the pool and are immediately gassed,” says Billingsley. And he stresses the importance of remembering that, just because you can run for four hours, it doesn’t mean you’ll have great endurance in the pool-at least, not right away. Just as in running, you can base your swimming workouts on either time or distance but Patrick Billingsley, a coach for Palm Beach Masters in Florida who holds USMS Level 3 and USA Triathlon Level 1 certifications, always bases his workouts on time. RELATED: Become a Faster Runner With Strides Time vs. Now, if you’re comfortable in the water and can go down and back the length of the pool a few times, you’re ready to get started. (Here’s more information on swimming as an adult as well as resources to help you find someone to get you started.) If you do have fear or discomfort in the water, consider scheduling a few sessions with an instructor or group designed to help adult beginner swimmers. You will, however, need at least some level of comfort in the water. Masters Swim (USMS) Adult-Learn-to-Swim instructor, I believe they’re just doing the wrong workouts.īefore we dive into specific workout tips, it’s important to note that you do not need to be an experienced swimmer to glean the benefits of knocking out a few laps. They tend to either think it’s boring, or they find it too hard. Why is that? Well, the runners I know seem to have two major concerns when it comes to swimming for fitness. And yet, if you ask a room full of them how many swim as part of their training, you’re not likely to see a large show of hands. Swimming is a tremendously effective form of cross-training for runners. ![]()
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