Swimming versus running is a debate that often has enthusiasts of both activities enthusiastically offering advantages to their favorite style of cardio, whether it’s hitting the pool or working out inside one of the best treadmills. Both are undoubtedly great ways to exercise, but when it comes to you as an individual, which is the better option?
You’ll be pleased to know that both swimming and running come with many health benefits, but they differ when it comes to the muscles they target, the mental health benefits they offer, and the cost and convenience involved in choosing them as your go-to . training method
Before you put on your running shoes or search for the best swim goggles, check out our breakdown of what each workout has to offer. That way, you can make the most informed decision possible and ensure you’re getting optimal gains from each and every calorie you burn.
Comparing the burn
Speaking of burning, how do the two activities compare when it comes to calorie expenditure? According to Professor Tracey Devonport and Dr. Ross Cloak from the Sport and Physical Research Center at the University of Wolverhampton, UK, this largely depends on how intensely you can perform in each discipline:
“If you look at the two activities, they’re both great ways to burn calories,” says Cloak. “Crowning a winner is difficult as the number of calories we use during exercise is based on several factors, including the intensity and duration of the exercise. So the answer is if you can only run for a short time and at a very light intensity, but find it easier to swim for a longer period, then swimming at a higher intensity may be a better option.”
Professor Tracey Devonport
Professor Tracey Devonport directs the Sports and Physical Activity Research Center (opens in a new tab) at the University of Wolverhampton. She is a Registered Sport and Exercise Psychologist with the Health Care Professions Council and an Accredited Practitioner with the British Association of Sport and Exercise Sciences. She has provided consulting services for over 25 years, primarily working with national junior athletes.
Of course, the reverse is also true, meaning you’ll burn more while running if you can go a decent distance and maintain the intensity. “Running is another great way to burn calories and stay fit, and unlike swimming, you don’t need a pool, just a good pair of running shoes and access to fresh air,” says Cloak. “The weight-bearing nature of running is an excellent activity for bone health.”
But what about the oft-cited belief that the high-impact nature of running can damage your joints? “Contrary to popular belief, running doesn’t hurt your knees,” Cloak argues. “Research has shown that runners are less likely to develop arthritis than non-runners and have a lower risk of osteoarthritis as they age.”
compromised muscles
What if you’re looking to strengthen particular muscle areas or groups? Naturally, heavy running only works the lower half of your body, and Cloak is keen to point out that even then, regular engagement of those muscles should be supplemented by resistance training to help them cope with stress:
“These could be exercises that target the quads (squats/ lunges), hamstrings (deadlifts), and calves (calf raises),” Cloak describes. “All of these exercises will help you improve your running form and reduce your risk of injury. Unlike swimming, running can involve much more eccentric contractions of the muscle (lengthening of the muscle under tension) which can cause muscle damage. It’s not a bad thing and this will stimulate repair and better endurance in the muscle, but it can lead to a few days of muscle soreness and this needs to be taken into account when planning your training.”
Dr. Ross Cloak
Dr Ross Cloak is Associate Professor of Sport and Exercise Science at the University of Wolverhampton, where he divides his role between teaching, research and knowledge sharing. He is an exercise physiologist whose applied work has been done with professional soccer teams and endurance athletes and is currently an advisory physiologist for GB Judo. Ross is the CPD representative for the BASES performance sports division.
On the other hand, swimming recruits muscle groups from your entire body, a distinct advantage if you’re looking for a more holistic workout that, unlike running, engages your shoulders, chest, and arms. The duo also point out that if you’re looking to strengthen a particular area, pool workouts can be modified to achieve that: “There are lots of ways you can focus on different parts of the body, like using floats, aqua belts, or trying out different strokes that it’s a great way to change up your training to keep things interesting,” explains Cloak. Also, some studies, like this one from Exercise Rehabilitation Magazine (opens in a new tab) – also claim that for women, swimming can be helpful in promoting flexibility and lowering blood lipid levels.
Costs and practicality
In terms of expenses, running will be a cheaper option. Unless you live near open water, swimming means the local gym or leisure center incurs a regular cost. “Unlike swimming, you don’t need a pool, just a good pair of running shoes and access to the outdoors,” adds Devonport. However, remember that good quality running shoes are important in preventing injuries and as such should be included in your budget.
As for practicality, running again offers the advantage here. There’s nothing to stop most of us from starting running the moment we warm up and look to get out of our door, whereas a trip to the local pool involves travel time and associated costs. Still, the practical skills that come with regular swimming cannot be ignored: “An important benefit we need to recognize with swimming is that it is a life-saving skill as well as a leisure activity,” Devonport stresses. “Raising awareness of the importance of basic swimming skills is an important topic.”
Benefits for your mental health
Again, both of these activities are great for your mental health and largely come down to your needs. The coordinated movement of the whole body that swimming requires is excellent for getting into a state of ‘flow’, something that Devonport likens to practicing mindfulness. While running can offer a similar benefit, it also offers social benefits: “As with swimming, running on your own gives you the space to think and process what’s going on in your life,” explains Devonport.
“However, what running may offer more than swimming is the potential for social benefits. While swimming, it is difficult, if not impossible, to carry on a conversation with others, except during periods of rest. When they run with others, they can be a sounding board, to simply listen, perhaps offer advice or a different perspective. It’s also worth remembering that mood is contagious, and by choosing to exercise with others who are in a good mood, you can help improve your own mood.”
It’s also worth noting that doing either exercise outdoors is preferable. Also, the mood benefits that come with either exercise tend to follow a workout, rather than occur at the time of the workout: “You may not necessarily feel mood benefits during exercise.” , adds Devonport, “especially if the exercise is high-intensity.” . Subsequently there is usually an improvement in mood and energy levels. This is related to norepinephrine, dopamine, and serotonin, which are produced and released in higher concentrations during exercise, and have been shown to help reduce depression.”
final thoughts
So, as we mentioned at the beginning, the ‘best’ option is the one that works for you, when all of the above factors are taken into account. However, remember that maintaining intensity and duration are the key points to keep in mind when looking to make maximum gains, both physically and mentally. Finally, there is no rule that says you can’t do both as part of a balanced and effective exercise regimen, with one study, published in the International Journal of Sports Medicine (opens in a new tab)discovering that recovery swims are a great way to offset inflammation and improve subsequent runs.
