Remember those magazine quizzes that claimed to reveal your personality based on whether you were a “land” or “water” person? They may not have been scientifically sound, but they do inspire an interesting fitness debate: when it comes to running versus swimming, which workout wins?
Running and swimming are both excellent ways to improve cardiovascular fitness, build strength, tone muscles and burn calories. I asked fitness experts Mel Peachey and Alana Leger to compare these two workouts across various fitness categories.
Let’s dive in (pun intended)!
Cardiovascular Conditioning – Both
Both running and swimming deliver a great cardio workout, but with some important differences. Running tends to push the heart rate higher, a key factor in improving cardiovascular fitness.
“Swimming usually results in a heart rate that’s 10 to 15 beats per minute lower than running at a similar perceived effort,” says Mel Peachey, a Dundas-based fitness coach and competitive triathlete. “The cooling effect of the water and the horizontal body position reduce cardiovascular strain.”
But a lower heart rate doesn’t mean swimming is easier. Swimming requires controlled breathing and continuous movement against water resistance. Alana Leger, owner and virtual creator of Alana Leger Wellness, says that while running pushes the heart rate higher, swimming delivers an incredible low-impact cardio workout.
Muscle Strengthening – Swimming
Both experts say swimming has an edge in muscle strengthening. “It provides more resistance and engages nearly every major muscle group,” says Peachey. Swimming delivers a complete body workout, engaging the shoulders, back, chest, arms, core, glutes and legs with every stroke.
While running is mainly an endurance exercise, it can still strengthen muscles, “especially if you’re springing or running hills,” says Leger. Running targets glutes, quads, hamstrings and calves. Experts do give running an edge for supporting bone health. As a weight-bearing activity, it helps build bone density.
Weight Loss – Both
Peachey says both running and swimming can support weight goals, depending on “intensity and consistency.”
Leger gives running a slight edge because it often allows for greater calorie burn in a shorter workout. Still, she emphasizes that either exercise can support weight loss when combined with balanced nutrition.
Toning – Swimming
When it comes to achieving that lean, sculpted look, both Peachey and Leger give swimming a slight advantage because it engages the whole body. “It builds lean, balanced muscle,” says Leger.
Impact and Injury Considerations
Choosing the right workout isn’t just about your fitness goals. It’s also about which activity suits your body. Running can support cardio and bone health, but its repetitive impact on joints may not suit everyone.
Swimming, on the other hand, is a low-impact workout well-suited to people with arthritis, mobility limitations or previous injuries. Water supports the body and protects the joints from excessive stress.
The Best 30-Minute Workout?
While there’s no clear “winner” in this showdown, Peachey would recommend running for someone with no injuries or mobility limitations since it requires minimal equipment, is easy to fit into a busy schedule (no travelling to a pool), and offers higher calorie burn per minute for most people.
Leger agrees that running may provide the biggest short-workout return for calorie burn, cardiovascular conditioning and bone strength, but says swimming may be better for someone seeking full-body strengthening with minimal joint impact.
Both agree that the best workout is the one you enjoy.
“Consistency is where the real health benefits happen!” says Leger.
“The best exercise is the one someone enjoys enough to stick with,” says Peachey.
Combine Both for a Balanced Workout
For a truly balanced routine, why not combine both? Peachey says combining running and swimming has made her a stronger and more resilient athlete, providing a well-rounded fitness program while reducing repetitive strain. “Running and swimming complement each other extremely well because they challenge the body in different ways,” she says.
Whether you lace up your running shoes or grab your goggles, you’re in for a great workout.
Local Links:
Alana Leger Wellness
alanalegerwellness.com
Coach Peachey
coachpeachey.com
By Lisa Evans
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