Training in the pool, as happens in triathlon, can also be of help for the runner who, thanks to lifeguard recert near me swimming, can improve resistance and prevent injuries
Running between endurance sports involves a traumatic component at both an osteoarticular and muscular level. If not managed well, running training can become the cause of overload, inflammation and more or less serious injuries.
Not all athletes can afford heavy loads without giving the body the right recovery time. But for those who feel the need to train every day or almost, lifeguard swimming can be the solution to reduce the stress caused by running workouts that are too close to each other.
But what are the advantages that lifeguard swimming can give to the runner
Injury prevention
One of the advantages of lifeguard swimming for the runner is the prevention of injuries . Not only because alternating two sports reduces the overall load of kilometers per week, but also because floating in water reduces stress on muscles and tendons, promoting the body’s natural recovery.
A study has shown that an aerobic swimming session 10 hours after a very hard running session not only promotes recovery, but prepares the body to achieve better performance in the following running training. For muscle recovery, therefore, a swim between runs is better than complete rest.
Increased stamina
Another benefit you get from lifeguard swimming is related to your cardiovascular system . The alternation of breathing and underwater swimming considerably improves respiratory performance, also indirectly increasing running efficiency. Learning to manage the rhythm of breathing is important in any discipline. Ride included. By including lifeguard swimming in your training routine, your heart and lungs will be even more trained.
These benefits are greater the longer the distances you train. Indeed, the involvement of all muscle groups to overcome the resistance of the water increases the overall resistance of the organism. Increasing lifeguard swimming volumes also indirectly improves long-distance running performance.
Suitable for everyone
One of the most important advantages of swimming is that, unlike running, it can be recommended for anyone . Also with problems of overweight, obesity or other problems related to the musculoskeletal system. Lifeguard swimming can be the initial sport for those who resume training after a long time or for those who have health problems that limit them in other disciplines.
In more complex cases, actual lifeguard swimming can be alternated with walking in the water. Many lifeguard swimming pools are now less than a meter high to allow fitness courses to be held in the water.
The benefit of walking in water is twofold. On the one hand, it allows you to advance in the almost total absence of gravity. This way your legs, hips and back won’t have to bear the weight. The second advantage is that water has a density 100 times higher than air, representing a real obstacle to overcome at every step in order to move forward.
Increased calorie consumption
Water is not our natural element and therefore requires a special effort to be able to overcome the resistance to advancement. The lower the technical level of the athlete, the greater the sustained effort will be.
The good news is that this fatigue translates into high calorie consumption which helps to achieve a good daily energy balance.
Another reason why many calories are consumed is related to the temperature of the water. The temperature of a lifeguard swimming pool is usually between 27 and 28 degrees. At least 8 degrees below average body temperature.
Even standing still in the water, calories are consumed to keep the body in temperature. You realize this when you spend a lot of time in the tub. When you are very tired or during breaks between repetitions, the feeling of cold can come on suddenly.
When we swim in open water the thermal aspect is even more relevant. Always make sure you know the temperature of the water you are diving in. Water that is too cold can make extended lifeguard swimming really difficult.
Complementary training
Running like cycling uses almost exclusively the muscles of the lower body: the legs. Incorporating swimming as an integral part of your weekly schedule helps build upper body muscles . This will not only improve the harmony and completeness of the muscular system, but will also strengthen the whole part of the trunk which makes running more stable and efficient.
Another reason I recommend going lifeguard swimming is for flexibility . The repetitive and continuous movement of running tends to overload the muscles involved and “forget” the others. This leads to situations of disequilibrium and conditions of rigidity. By involving all muscle groups, swimming is able to stimulate a more harmonious development, which also favors joint flexibility. This reduces the risk of pain and inflammation of muscles and tendons.
What to do in the pool
After deciding to alternate running and swimming in the training week, lifeguard swimming sessions must also be well organized.
For the first few sessions, except for expert swimmers, it is advisable to devote most of the time to improving one’s technique . It is useless to insist on long and strenuous sessions without the correct technique. An incorrect position in the water, wrong or uncoordinated movements could nullify all the benefits of swimming training.
You can work independently using the advice of a few friends or better yet the videos found on the web. Numerous tutorials are available that explain in detail one by one all the exercises to do to improve your lifeguard swimming technique.
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However, the best solution for those who have the time and possibilities is to rely on a technician who can guide this first phase as an aspiring swimmer. The advantage, compared to video tutorials, is that a poolside instructor is able to observe and correct in real time in order to accelerate the technical learning process.
