Swimming

Swimming for Runners

Cross-Training to Build Endurance and Technique

Smart cross-training helps athletes run better, recover faster, and stay injury-free. Swimming is one of a runner's favorite tools. It’s low-impact and it strengthens your body while boosting aerobic capacity.

Whether you’re recovering from a tough workout or getting in a quality Zone 2 session, swim training delivers. And with the right technique, every lap builds strength, mobility, and coordination that translates directly to running.

Why Swimming Matters for Runners

Swimming isn’t just about floating and flailing—it’s a skill. And when done correctly, it trains the same cardiovascular system runners rely on, while also improving flexibility, balance, and breathing control. It’s especially important for young athletes still developing coordination. Here’s what swimming gives runners:

• Builds Aerobic Endurance: Continuous movement challenges the heart and lungs—perfect for Zone 2 cardio conditioning.

• Reduces Impact: No pounding. Just motion. Great for rest days or injury recovery.

• Trains Total-Body Movement: Engages the core, arms, and legs together, building strength and stability for running.

• Improves Breathing Control: Rhythmic breathing in the pool sharpens breath efficiency for long runs.

The Big 5 Swim Techniques

Coach Karina Beus teaches five fundamentals every runner should master to swim effectively and efficiently:

1. Hip Position: Keep the hips high and body aligned—like you’re skating on the water’s surface.

2. Kick: Small, fast kicks from the hips (not knees) drive propulsion and stability.

3. Head Position: Keep your head neutral and eyes down to reduce drag and keep balance.

4. Breathing: Inhale quickly, exhale steadily. Master side breathing to stay calm and oxygenated.

5. Arms: Focus on reach, catch, pull, and recovery. Long strokes lead to smooth, efficient motion.

7 Drills to Reinforce Swim Technique

Practice drills to build skill, not just fitness. These drills help reinforce the Big 5:

• Flutter Kick: Hold the wall or use a board. Kick fast and small with a flutter.

• Head Down: Swim with eyes looking straight down and water on the back on the neck. This helps with body alignment and balance.

• Penguin Kick: Hands at sides, kick while keeping the body flat. This builds breathing control as you pivot to the side with your shoulders to take a breath.

• Statue of Liberty: One arm up to practice breath rotation.

• Freestyle Stroke: Full stroke with focus on body rotation and breathing rhythm.

• Arm Reach Drill: Emphasizes long strokes and full extension before the catch.

• Arm Glide Drill: Pause briefly after each stroke—helps develop stroke timing and control.

Bonus: Aqua Jogging. Use aqua jogging to mimic running motion in the water. It is good for recovery days.

Why This Routine Works

The water offers a unique training environment. It challenges coordination, strengthens the whole body, and provides resistance in every direction—all without joint impact.

These swim workouts:

✅ Train breath control

✅ Improve strength and body awareness

✅ Support recovery from hard workouts

✅ Add variety to training

Coach Spotlight: Karina Beus

Karina is our swim technique coach with years of experience helping runners become confident swimmers. She breaks down complex movements into simple steps, so every athlete from beginner to seasoned runner can improve in the pool.

📱 For private lessons in Provo, UT, reach out to Karina on Instagram: @karina_beus