There’s no disputing that swimming and running are excellent workouts; from improving cardiovascular health to increasing strength, the benefits are extensive for both activities. But is one better than another? And how do you know which would be the best choice for you and what you would like to accomplish?
Let’s break down the individual benefits of swimming and running and compare both workouts’ pros and cons. From there, you can decide if one is better suited to you and your health and wellness goals.
Benefits of Swimming and Running
Swimming and running both provide a plethora of mental and physical benefits. They both help you lose or maintain your weight by burning calories. Both help strengthen your cardiovascular system (and therefore help lower blood pressure, decrease resting heart rate, and increase overall stamina). Both exercises are also excellent for strengthening muscles within the body. Aside from the physical benefits, swimming and running are wonderful for lowering stress levels and decreasing anxiety, as well as boosting your mood – as are many other forms of physical activity!
Pros And Cons Of Swimming
When it comes to swimming – whether you’re in a pool, a lake, or even in the ocean – there is one big difference between it and running….and that is less impact on your joints. Because you are suspended in the water, your joints don’t take nearly as much of a beating as they would if you were running. Which is good news for those people with injuries or are working their way back up to weight-bearing activities. And even better, if you swim for an hour, you’re burning almost as many calories as if you went for a run!
Along with being a low-impact workout, swimming also can work your entire body. Not only are you increasing muscular strength, but you’ll also get the added benefit of improving overall endurance and toning your muscles at the same time. Regardless of how you are swimming, you can move most of the body’s muscles, which turns out to be an excellent way to burn calories. Swimming can also improve overall heart health and decrease the risk of several diseases such as diabetes.
If you have an injury or illness, swimming is one of the best exercises you can do – and this even includes those with limitations like osteoporosis and arthritis. Swimming is also fantastic for boosting mental health and decreasing stress levels, especially if you can go swimming outdoors and soak in some sunshine at the same time.
Lastly, you can swim just about anywhere, from fitness centers to swim schools. Memberships are available to anyone (and some places even offer free swim hours, depending upon location and availability). You might even find a swimming hole in your neighborhood or have access through a local park.
Pros And Cons Of Running
Although running does place more impact on your joints, that can be beneficial, especially if you are prone to osteopenia. Running is an excellent weight-bearing activity that can help strengthen the bones and muscles of the body and improve core strength. Running has also been shown to reduce the risk of cardiovascular disease and lower the risk of diseases like diabetes and cancer.
Torching calories is another plus for running – over 12 calories a minute can be burned if you are running at a 10-minute per mile clip. That caloric burn can increase even more if you are training on hills, so there is plenty of flexibility within the sport. With muscles like your hamstrings, quads, and glute max all at work while you’re hitting the pavement, you are sure to see strength gains and muscle toning simultaneously.
A huge bonus to running is getting outside. Not only will this help you soak up some Vitamin D, but it can also help you prepare for any races that you might be doing. Running outside – especially on trails – allows you to train on uneven surfaces and practice improving your coordination and balance. Along with agility, running outside can improve your overall well-being. Because when you hear someone talk about the “runner’s high,” it’s a real thing! Endorphins pump through your body that boosts mood during a run, relieving anxiety and reducing stress.
Running is an activity that can be done wherever you choose, from state parks and local neighborhood trails to high school tracks and even inside on a treadmill. All you need to do is lace up your sneakers and start moving!
Final Thoughts – Running vs Swimming
Even though swimming and running both come with multiple benefits, they do have their downsides; swimming can irritate some people’s skin, especially if the water is chlorinated. Safety is also an issue, so always swim with a buddy or within the presence of a lifeguard. There is the risk of excessive force placed on the joints in regards to running, particularly those of the knees and hips. Running can also cause some muscular imbalances, and this can prove even more true if you neglect to do some sort of resistance training with the upper body.
Even though swimming and running both have their pros and cons, they are excellent ways to get the recommended amount of physical activity each week – so just choose the one that best suits you and your goals!