Summer doesn’t mean taking a break from training; it means smart adaptation. High temperatures and humidity can often make long-distance running difficult or even dangerous. That’s where swimming comes in. It’s not just a pleasant vacation, it’s also a valuable ally for runners.

Why combine swimming and running?

Swimming is not only refreshing, but also a high-quality workout that improves cardiovascular endurance, works nearly every muscle group, and most importantly, unlike running, it’s a relaxing workout that doesn’t stress your joints. This is crucial for injury prevention and recovery from intense training programs.

Benefits of Swimming for Runners

Strengthening Core and Breathing
Swimming requires a stable core and proper breathing control, skills that directly impact running technique and endurance.

Developing Endurance Without Stress
The aerobic properties of swimming enhance cardiovascular function, making it ideal for “active recovery” or “cross-training” days.

Mental Stress Relief
The feeling of freedom in the water and the tension-free feel of asphalt are incredibly relaxing. And remember, the sea is a natural “antidepressant.”

Agility and Flexibility
Water resistance increases flexibility and functional movement, allowing for a more natural gait and reducing the risk of injury.

How to Incorporate It into Your Schedule

If you’re a runner, you don’t need to change your running style, but you should strategically incorporate it.

Use swimming as a mid-distance recovery day.

Go for a short run in the morning, and relax with a leisurely swim or a few laps in the pool in the afternoon.

Try water jogging, which is great for injury recovery.

The sea is a natural gym.

In Greece, especially, we’re fortunate to have access to beautiful coastlines. Taking advantage of the sea, whether it’s swimming, stretching, or just taking a leisurely stroll along the shore, is one of the most natural and enjoyable ways to exercise during the summer.

Conclusion: If you love running, try swimming. It’s not the only option, but it’s the best summer supplement to help you get in shape, recover, and, why not, help you run better.

Written by: Karagianni Olympia – Graduate of the Department of Physical Education and Sports Sciences, Aristotle University of Thessaloniki