Swimming vs running?

starslasher1515

Kudos to that brother

Ms_J1

I lost 111 lbs in 9 months from swimming.

... Well, ok, and maybe from a little dieting as well.
... And maybe a little walking here and there.

LAT1963

Back in the 1980's when I did sprint length triathlons, the common wisdom was that running made you lose weight and swimming didn't.

However, swimming was regarded as a better cardio (endurance-building, not fat-burning) exercise.

I've never seen any science to back this claim but it seemed consistent with my experience and that of my immediate peers.

hearthwood

Find an exercise that you enjoy doing. That insures you'll stick with it.

crescentgaia

I can't run, but I do walk (training for a 5K and it's my first week of training) and yes, using that part of your body will be really good for weight loss. I use swimming for cross training / strength training days, along with stationary bike, and I felt more amazing doing 30 minutes of swimming vs 30 minutes of walking. I will say that swimming was extremely hard for me today in freestyle and I felt like I was really moving my body. Backstroke was easier but I still felt like I was burning a lot of calories. Then again, I haven't seriously done laps for about a decade, so I'm getting back into it.

That said I agree with the rest that say to do BOTH. The small print, for me at least, is not to do your weight training when you do your swimming. I could barely lift myself out of the pool at the end of my laps. I also agree with the others that talk about being hungry afterwards, but I believe my hunger was more being dehydrated vs real hunger. I still ate my after workout snack but then I ate back almost all of my exercise calories today. Yikes.

Azdak

Ok I've read many posts and there are some people that have absolutely no clue what they're talking about. Here are the perks from both running and swimming.

Running Perks: You will always burn more calories running then you will swimming. You are using mainly you lower body. Your upper body is for stabilization. When running you are told to run in an upright position and keep your arms swinging in a routine fashion to keep balance. Other than that, you are not really using the upper body.

Running Cons: Joint damage. Hard on bones and can decelerate growth if you are running on a hard surface. If you can run on a track that has the spongy top or on grass so you can protect your joints.

Swimming Perks: 90% pressure vs air. So when you are swimming you are expanding your lungs much more then you would while running. Swimming is excellent on the joints and defines your body better. You get a full body work out lower, core and upper body and most people that do long distance working out take protein shakes because it does build muscle every where on your body..... for females that are long and lanky and want some definition should look into swimming to get those sexy muscles. Just don't over do it because you can also get big pretty quick.

Running - Swimming Comparison - Long Distance running is excellent for burn calories only. Long distance running will burn fat as well as muscle and will not define you. If you want to define yourself outside the pool while running. Get into sprinting. Sprinting uses the entire body because you are pushing your arms as hard as you can as well as legs. Your arms aren't just used for balance they are used for building up speed now. Not many people know this. When I was running I would run 3 miles and then sprint 10 X 100 yard sprints ..... but build into it. You open up your longs.... your heart is beating and you get all of the same muscle building concept from the swimming pool except for a few quick twitch muscles. Swimming is just a great all around work out and people say you sweat more running. That is completely untrue. When you are swimming laps and I'm not a great swimmer..... my heart is beating and I'm craving water only 400 yards into swimming my laps. Your body is sweating as much if not more than runners and it's not because you are working any harder. Most indoor racing pools are warmed up you are using your entire body, and every part of your body is sweating.

I personally do both. Right now I am swimming because I injured myself sprinting with a hip bursa inflammation and swimming is perfect for it now...... so in all honesty, it's always great to have more then one option to do a cardiovascular workout.

Mike Torres
University of Central Florida Football

Always cracks me up when people start comments with "you don't know what you're talking about" and then proceed to make comments that show they don't know what they are talking about.

Azdak

There are benefits to both swimming and running. I think however that it is a mistake to arbitrarily look to choose an exercise based on an external (and subjective) criteria such as "what is the best" (most efficient burns more calories, etc).

Success can be achieved by following just about any program or routine, so you should pick something that you will enjoy doing, not just an exercise based on someone else's recommendation.

Examples: running is a relatively high-intensity, high-impact exercise. Not everyone can do it right away, or even at all. It can take time to build up endurance so that you can do it long enough to be effective.

Swimming requires a commitment to learn proper stroke mechanics and to build up the muscle endurance to sustain an effective effort. If someone is just going to hop in the pool every now and then and start swimming laps, they are wasting their time.

So there are no definitive answers to the question, other than "do what you enjoy".

stephanieluvspb

Find an exercise that you enjoy doing. That insures you'll stick with it.

yup, this!! I hate, hate exercise and had to force myself to get on the treadmill and run. my gym has an indoor pool, so I jumped in one day and I haven't looked back! lol I don't know which is technically better, but swimming makes me go to the gym more now, not just for weight lifting

BrianSharpe

Ok I've read many posts and there are some people that have absolutely no clue what they're talking about. Here are the perks from both running and swimming.

Running Perks: You will always burn more calories running then you will swimming. You are using mainly you lower body. Your upper body is for stabilization. When running you are told to run in an upright position and keep your arms swinging in a routine fashion to keep balance. Other than that, you are not really using the upper body.

Running Cons: Joint damage. Hard on bones and can decelerate growth if you are running on a hard surface. If you can run on a track that has the spongy top or on grass so you can protect your joints.

Swimming Perks: 90% pressure vs air. So when you are swimming you are expanding your lungs much more then you would while running. Swimming is excellent on the joints and defines your body better. You get a full body work out lower, core and upper body and most people that do long distance working out take protein shakes because it does build muscle every where on your body..... for females that are long and lanky and want some definition should look into swimming to get those sexy muscles. Just don't over do it because you can also get big pretty quick.

Running - Swimming Comparison - Long Distance running is excellent for burn calories only. Long distance running will burn fat as well as muscle and will not define you. If you want to define yourself outside the pool while running. Get into sprinting. Sprinting uses the entire body because you are pushing your arms as hard as you can as well as legs. Your arms aren't just used for balance they are used for building up speed now. Not many people know this. When I was running I would run 3 miles and then sprint 10 X 100 yard sprints ..... but build into it. You open up your longs.... your heart is beating and you get all of the same muscle building concept from the swimming pool except for a few quick twitch muscles. Swimming is just a great all around work out and people say you sweat more running. That is completely untrue. When you are swimming laps and I'm not a great swimmer..... my heart is beating and I'm craving water only 400 yards into swimming my laps. Your body is sweating as much if not more than runners and it's not because you are working any harder. Most indoor racing pools are warmed up you are using your entire body, and every part of your body is sweating.

I personally do both. Right now I am swimming because I injured myself sprinting with a hip bursa inflammation and swimming is perfect for it now...... so in all honesty, it's always great to have more then one option to do a cardiovascular workout.

Mike Torres
University of Central Florida Football

Always cracks me up when people start comments with "you don't know what you're talking about" and then proceed to make comments that show they don't know what they are talking about.

LOL you beat me to it........running is not bad for your joints (do your research......)

To the OP.......why not do both? Or even better, throw cycling into the equation and you become a triathlete!

Doing a variety of exercises / activities that compliment each other gives you a far more balanced approach, alleviates boredom and reduces the likelihood of an overuse injury. The downside to this approach is that, typically, you never excel at any one activity (which is only problematic if you have dreams of making the Olympic team.....)

AquaticQuests

This answer pretty much sums it up!

I lost my weight swimming and calorie counting!

Both exercises are good if you push yourself! Thing with swimming is many convince themselves they are swimming hard when they aren't, and then somehow expect results!

If you're not breathing as hard during a pool session as you do when running, then don't expect the same result!

People seem to confuse the fact that swimming doesn't cause injury with an expectation that easy swimming sessions will get great results!

It doesn't work that way!

What I love about swimming is lack of injuries! The only injuries I pick.up.is from the gym or on my runs!

Bottom line, it's alot easier to "cheat" in the pool, then it is on the running track!

If you want to lose weight in the pool be prepared for some hard work! Just as you would with running!

AquaticQuests

The answer I met sums it up.was the one by Mike Torres!
Great comprehensive answer!

MeanderingMammal

I have been very successful with weight loss from swimming. I do 2-4, 50-75 mininterval-training swimming workouts per week, which lets you reap the benefits of resistance training and HIIT / oxygen deprivation state.

Umm, the point of High intensity intervals is to increase VO2Max. If you're oxygen deprived then your not swimming efficiently.

MeanderingMammal

Both have good effects, but to get the best from either they need consistency and effort.

In both cases form is very important, and poor form leads to both injury risk and inefficient energy expenditure. That said, once swimming form is cracked it's a lot harder to consume the same volume of calories in a session.

I find that swimming helps me to maintain upper body development in a way that running doesn't. That helps my running a lot as my core stability is improved and my endurance is improved.

I'd advocate doing both, in fact adding cycling as well as there are some muscle developments that neither running or swimming will provide.

AglaeaC

Pool running is excellent on non-running days if you prefer not to do traditional swimming when in the water.

shor0814

Running is better for weight loss for 2 simple facts

1) there is more work being done as you have to move your body's full weight
2) the hunger suppressive effects of cardio are negated due ot water temperature - I used to be a swimmer and man, it is amazing how hungry you get

Is it really just because of the temperature? I have noticed that too, but it doesn't make much sense to me. Do you have any more information about that?

There is research by Dr. Tanaka regarding water temp and hunger as well as the possibility that the temperature causes the body to store fat through hormonal response. It kind of makes sense but still not sure I buy it because I know a ton of people who run in the cold weather without that same issue. I don't know and I don't care enough to research further.

The one tip is to take a brisk walk or run after swimming to help with the hormonal response and curb the hunger. Maybe even timing your swim just before a large meal anyway.

The other issue is hydration or lack of during swimming. Bring your water just like you would for any other exercise.

I also take issue with running being more work because buoyancy is offset by water resistance. More resistance in water than air.

Do both, and from the research it might not be a bad idea to do both on the same day, even if the running is moderate after the swim.

shor0814

The answer I met sums it up.was the one by Mike Torres!
Great comprehensive answer!

Well, except for this part

for females that are long and lanky and want some definition should look into swimming to get those sexy muscles. Just don't over do it because you can also get big pretty quick.

get big pretty quick? where can I sign up?

yogicarl

Running is better for weight loss for 2 simple facts

1) there is more work being done as you have to move your body's full weight
2) the hunger suppressive effects of cardio are negated due ot water temperature - I used to be a swimmer and man, it is amazing how hungry you get

Is it really just because of the temperature? I have noticed that too, but it doesn't make much sense to me. Do you have any more information about that?

Just do some google searching on hunger and swimming and core temperature. Basically the theory is that as the water regulates your body's temperate it suppressive the chemical that reduces hunger right after cardio exercise.

I always knew this due to my experience being a swimmer but I just had a nutritionist PHD tell me the same thing and why and a little "ding ding" happened in my head. Oh that's why I ate like a horse during swim meets!

agreed - as it is lowering the core temperature that supresses the hunger reducing effect after a swim, I make it a rule to drink a couple of hot teas straight after a swim and I find this satisfies false hunger until it is the right time to eat again.

I am on open water swimmer and deal with much colder water temperatures than in the pool and I find this works for me.

AquaticQuests

I disagree with the idea that running is better for weight loss because "there is more work being done", or due to hunger suppression!

For the following reasons!

1. There is more work being done?
Who do you think works harder - Michael Phelps or David Rudisha or Lance Armstrong? The answer is probably they all work hard. They all push themselves to the limit of their respective disciplines and it shows in their physique.

If one swims hard and another runs/ walks slow, and the calorie intake is constant, who will lose the weight? The swimmer.
If one swims slow and another runs hard, and the calorie intake is constant, who will lose the weight? The runner.

When we are talking about cardiovascular disciplines like running/swimming/cycling ultimately what will impact the weight loss will not be the specific sport - it's about how hard you train (unless we are talking about short put, or javelin/discus throwing or one those type of field events). When I was in college, I saw one guy take up rowing and proceeded to lose something like 60 or 70 pounds in a short time. He joined the college team, and they were rowing at a high intensity!

2. The hunger suppressive effects?
I have seen alot of talk on this.
Look, we are all on this myfitnesspal page, because we recognize, or will come to recognize that you cannot out-exercise a bad diet. If you do not control your calorie intake, you will not get results, no matter the sport!
It may be the case that running suppresses appetite for 15 min right after you finish the run, in a way that swimming does not. Or that lifting heavy increases your appetite big time, but isn't that the very control that logging is ultimately about?

My current regular swim session is 2.4 kms i.e. 96 lengths in a 25 m pool and often done at 5am or 6am in a cold NON HEATED pool (NOTE - that is at maintenance - when I was losing I was swimming far fewer lengths - something like 40 to 60 lengths), so if it's about core temperature and appetite suppression, I figure I am qualified to talk about those, from my daily experience after my long, cold swim sessions!
If I wanted to I could decide to binge after my swim, but what good would that do?
Instead I have a nice hot shower after I swim, and have a cup or two of tea/coffee perhaps with a light snack.
Sometimes, I may even be on a fast for religious reasons, in which case I will do my long cold morning swim, and may not have anything to eat till dinner time in the evening!

The reason we are all logging on this site, is to get control of our eating habits, regardless of the sport we take up, and if we rely on supposed hunger suppressive effect of this sport or that, to handle our calorie intake, then we are destined to fail, because those effects, at best last for only a few minutes! But there are 24 HOURS in a day!

So for those who used to be in swim teams in high school and college and then would binge, that is understandable, but now that we're on myfitnesspal, that is like comparing apples to oranges.

I am not bashing running.
After I lost the weight, I took up running too, and alternate between the swimming and the running (although at a personal level swimming remains the preference due to the fact that it tones the muscles over the whole body in the way that jogging cannot do, unless I do sprints).

Ultimately, if you jog hard you will lose the weight.
If you swim hard, you will lose the weight.
But no matter what sport you do, unless you control what you eat, you will NOT lose the weight.

With weight loss, 80% of the results come from food choices/ control anyway, so just find the sport you love, and which you are willing to spend hours of your week doing, and just get into it!

This morning after my morning swim, I met someone in the changing room who was done with his run! He was diabetic, and was on insulin for 17 YEARS, and on a very high daily dosage. A couple of years ago, he decided enough was enough, and made drastic changes to his diet, and to cut a long story short, he lost lots of weight, is completely off the insulin, and even the tablets he now takes are at a very very low dose!

He runs and walks, but the key to it all was the food choices/ calorie intake.

So if you want to lose weight mate, then 80% is food choices! Exercise is just the icing on the case!

All the best on your journey, and have fun while you're at it!

Here's one for the swimmers: http://youtu.be/Tzm6TEManmQ

Here's one for the rest: http://youtu.be/SuPLxQD4akQ