Ma
Coaching
TRAINING
Swim to Better Running
Many runners are discovering the benefits of active recovery by swimming , because it is an easy option that runners can turn to for overall recovery and activating different muscles they wouldn ’ t use on the road .
– BY GEORGIE THOMAS , SWIM COACH
S wimming to cool down after a hard run in summer is always a treat , but swimming offers so much more . For starters , it is particularly useful for recovery , as the water has a cooling effect on muscles , which enhances recovery . Still better , swimming is non-weight-bearing , so when used as part of your fitness routine , it promotes recovery of muscles , joints and bones . There is also an increase in activity of the circulatory system due to increased blood flow through muscle activity , and swimming activates the core muscles , which can lead to faster and longer running form .
The caveat to all these benefits , however , is that with poor swimming technique , other problems can arise , so it ’ s not just a case of jumping in . For example , back and shoulder pain can result from hyperextension of the spine from a poor body position in the water , and poor technique can also result in taxing yourself in what is meant to be a recovery session .
Before starting , it is therefore best to get some advice on technique , to avoid injury or overworking your muscles . Find a coach who is focused on technique , because just joining a swim squad is not the answer – these can easily turn into mini races , especially for the competitive runner . Frustration could also set in as you discover that you are not as good at swimming as you are at running . Squad swimming can result in poor swimmers , but swimming more mindfully will decrease chances of injury and take away the boredom factor . You will have too much to think about as you practise executing a good stroke , and swimming will become a form of meditation and rest from running .
Find Your Pace
Since you are not looking for a major gain in your fitness , it is best to practise swimming in the very lowest range of perceived effort . This might be a challenge , though , if you have poor technique , especially relating to breathing , hence you should get advice on good technique . Also , avoid training sessions that don ’ t speak to technique and instead recommend training aids which may not benefit you , such as kicking with a kick-board – it may seem like a workout , but you are also putting your back into a hyper-extended position , which might cause pain . The same goes for hand paddles – they add resistance and build muscle , but put strain on unconditioned shoulders .
You might say that since you only want to swim for recovery , it doesn ’ t matter how you swim , but it does matter if you want to avoid injury ... and in time , you may become so addicted to swimming that you find yourself lining up for a triathlon or swimming race in the future !
About the Author Georgie Thomas is the Head Coach of Total Immersion Swimming South Africa . Find her at www . totalimmersionsa . co . za or mail georgie @ totalimmersionsa . co . za .
Images : Fotolia
NUTRITION
Drink Up , Runners !
While water can keep you hydrated on the long run , sports drinks give back the carbs , sodium and potassium lost in long-haul , high-intensity events . – BY CHRISTINE PETERS , REGISTERED DIETICIAN
W
hen you exercise , you produce heat , which your body controls through sweating , but you can then steadily become dehydrated , especially if running in high heat or humidity . As little as 2 % dehydration can affect your athletic performance , so athletes are told to drink regularly and top up on fluids . Now , if you are running for less than 60 minutes , water should be enough to stay hydrated and save kilojoules , but if running longer than 60 minutes , sports drinks are recommended .
34 ISSUE 99 OCTOBER 2017 / www . modernathlete . co . za
Therefore , sports drinks are recommended for endurance athletes trying to reach peak performance , especially if sweating a lot , because they provide fluids to cool down your body and replace what you lost in sweat , carbohydrates for quick energy , and sodium and potassium , the chief minerals lost in sweat .
Of course , fluid needs vary from person to person , and according to the type of activity and the length of time that you are active , but as a general rule of thumb , runners should :
• Drink one to two cups of sport drink four hours or less before exercise .
• Keep fluids with you when you run and sip regularly to replace water lost through sweat , but let your thirst guide you .
• Post-run , eat your meals and snacks and drink as you feel you need to , but especially drink up to 1.5 cups ( 375 ml ) of fluid if you have not produced any urine , or only a small amount of bright yellow urine .
• Water is always a good option post-run , but you can also drink milk or chocolate milk , 100 % fruit juice or another sports drink .