To achieve better results, you need to not only add variety to your running workouts, but also add strength training, yoga, etc. In this article, we will talk about how hiking in the pool can be useful for the runner.
In the cold, when it is very difficult to get out of the house, swimming pool activities can be a good help for a runner. Swimming is another sport that will have a beneficial effect on your running performance.
Swimming is useful for almost all body systems, increases the overall tone of the body, and also helps to relax. After the pool, many feel completely refreshed and ready to run their best the next day.
A study conducted by scientists from the University of Western Australia (published in the International Journal of Sports Medicine) showed that athletes could run for 13 minutes 50 seconds after recreational swimming, while after normal rest this time was 12 minutes 8 seconds, which is 14 % difference. They also found that after the pool in the athlete’s body, the level of c-reactive protein, which plays the role of a marker of inflammation, was lowered. Thus, the pool helps to remove inflammation from the muscles and recover faster after a workout.
Swimming is useful in recovering from running injuries, as it provides sufficient aerobic exercise, but removes stress from damaged joints or ligaments.
In addition, the supporting effect of water allows you to work out certain muscle groups more carefully if there is such a need. For example, if you want to train your legs, select swimming styles that focus on this particular part of the body.
Training in the pool also helps to cope with periods of “stagnation” in jogging. Water is an ideal place to stretch tired muscles. It supports you and makes you easier, which means that you can gently pull tired muscles and not harm yourself.
If you have not swum for a long time, then you can get tired after several laps in the pool (especially if it is large).
In order to stretch all muscle groups and not quickly run out of breath, swim in different styles: braces, freestyle, on the back and so on.
Try to start with 10 circles (in the pool, one circle is the distance from the side to the side and back), and between them take small breaks and do aqua-jogging, that is, running in the water.
Running in water has many advantages. One of them is the resistance of water, which must be overcome, and which gives an additional load on the muscles. But at the same time, the load during training in the water is felt much less. In addition, running in water is less traumatic.
You can finish your workout by stretching – just the same in water.
Have a good workout!