Both running and swimming can be excellent choices for losing weight. The key is burning more calories than you consume. So which one is more effective? Here’s a detailed comparison of the pros and cons of running versus swimming for weight loss.
Calorie Burn
When it comes to calories burned, running tends to burn more calories per hour compared to swimming. Here’s a look at approximate calories burned for a 155 pound person:
| Exercise | Calories burned per hour |
|---|---|
| Running (10 min/mile pace) | 810 |
| Swimming (moderate effort) | 528 |
As you can see, running burns about 300 more calories per hour. However, swimming still provides an excellent calorie-burning workout. The exact amount will vary based on your weight and effort level.
Why does running burn more calories?
Running tends to burn more calories because it uses more large muscle groups. When running, you engage your core, legs, and arms to propel yourself. Swimming utilizes the arms and legs significantly, but not the core as much since you are suspended in water.
Additionally, running requires your body to support your full body weight against gravity with each step. This increases the calories burned. With swimming, the water supports your body so your muscles don’t have to work as hard against gravity.
How to maximize calories burned
While running burns more calories per hour, you can boost calories burned with swimming by:
- Increasing intensity with faster intervals
- Using different strokes like breaststroke or butterfly
- Incorporating swimming drills like kickboard and pull buoy sets
- Adding swimming accessories like fins or paddles
With running, you can maximize calorie burn by:
- Increasing speed with sprints and tempo runs
- Running hills or stairs
- Adding strength training like lunges and squats
- Carrying light weights on your run
Muscle Building
Gaining muscle is crucial for weight loss because muscle tissue burns more calories than fat, even at rest. Running and swimming can both help build lean muscle mass.
Running builds more muscle in the lower body like the hamstrings, quads, calves and glutes from pushing off the ground. The impact provides resistance to build muscle. Swimming emphasizes the upper body and core with the pulling, kicking, and rotational motions.
To maximize muscle, incorporate resistance training like weights, bands, or calisthenics into your routine. Prioritize the opposing muscle groups that your cardio activity doesn’t target as much.
For runners, focus on upper body moves like push-ups, pull-ups, shoulder presses. For swimmers, include lower body moves like squats, lunges, deadlifts.
Muscle retention
While building muscle is important, retaining muscle while in a calorie deficit is also key. Losing weight too rapidly can cause muscle loss.
Running has a higher injury risk which could derail your routine, leading to reduced muscle retention. Swimming is lower impact so you can likely maintain greater training consistency.
Getting adequate protein and nutrients is crucial as well to prevent muscle breakdown while dieting. Consume 0.5-1 grams of protein per pound of body weight daily.
Joint Impact
Running has a higher risk of overuse injuries compared to swimming due to the repetitive joint impact.
Each foot strike while running creates an impact force about 2-3 times your body weight. This can add strain to areas like the knees, hips, ankles, and feet, especially if you ramp up mileage too quickly.
Swimming is non-weight bearing and reduces impact on the joints, making it a safer choice if you have injuries or joint pain.
To mitigate injury risk with running, build mileage gradually, run on softer surfaces, incorporate strength training, and listen to warning signs from your body.
Cardiovascular Benefits
Both running and swimming provide stellar cardiovascular benefits to improve heart health. They elevate your heart rate for sustained periods.
Running helps increase oxygen uptake and improves circulation from the demanding leg and core muscle work. The variation in intensity and terrain with running also augments cardiovascular fitness.
Swimming challenges the heart by demanding increased blood flow and circulation throughout the body. The horizontal body position also requires the heart to work against gravity to pump blood efficiently.
For optimal heart health, aim for at least 150 minutes of moderate intensity cardio or 75 minutes of vigorous intensity cardio per week.
Learning Curve
Running has a lower learning curve compared to swimming. Most people can start running fairly quickly.
Swimming requires more skill like breath control, stroke efficiency, body position, and comfort being in the water. New swimmers may need 1-2 months to develop proper coordination and technique.
However, running may cause more delayed onset muscle soreness (DOMS) when starting compared to swimming due to the unfamiliar muscle recruitment required.
Accessibility
Running simply requires a good pair of athletic shoes so it’s very accessible. You can run outdoors anywhere or use a treadmill if needed.
Swimming requires access to a pool which can be limiting depending on your location. Outdoor pools may only be open seasonally as well.
Traveling also complicates swimming if you don’t have pool access. Running is easier to do anywhere.
That said, pools are very common in most areas. Look for community pools, gyms/fitness centers with pools if needed.
Time Efficiency
Running is extremely time-efficient. You can burn a lot of calories in a short timeframe.
Swimming typically takes more time compared to running when looking at calories burned per hour. Factoring in time to get to the pool, change, shower, etc. also adds to the time commitment.
However, if you view swimming as doing double duty – combining cardio and strength training due to the extensive muscle use – then it may be more time efficient than doing separate swimming and strength workouts.
Weight Support
Running offers minimal weight support since you are upright, bearing all of your body weight. This can increase strain on the bones and joints.
Conversely, swimming allows the water to provide body weight support and offload some stress from the bones and joints. This makes swimming the preferred option for those with very high body weight.
Core and Postural Strength
Good core strength and posture is essential for injury prevention and efficiency of movement. Running and swimming target the core differently.
Running requires core activation to stabilize the body in an upright posture against gravity. The impact also forces core activation.
Swimming requires rotational core activation to twist the torso while swimming different strokes. The prone horizontal position also requires core stabilization.
To maximize core and postural strength, incorporate targeted exercises like planks, side planks, supermans, and pallof presses into your routine.
Balance and Coordination
Running may improve balance and coordination more than swimming since you are upright and balancing on two feet.
Swimming in the prone position does not improve balance as much. However, swimming engages fine motor control and rhythm needed for stroke efficiency.
Consider adding supplemental balance exercises if swimming is your main cardio. Exercises like single leg balances and agility ladder drills can help.
Mental Health Benefits
Both running and swimming can provide mental health benefits from the release of endorphins.
Running allows mental clarity from the simplicity of just running. It can act as moving meditation.
Swimming offers an almost sensory deprivation experience from the water muting outside noise. The bilateral breathing and rhythmic strokes induce a flow state.
Incorporate meditative music, controlled breathing, and focusing on how your body feels during exercise to maximize mental health benefits.
Social Aspect
Running can be either social or solitary. Joining a running group provides companionship on your runs. But running solo allows quiet time to yourself.
Swimming is more challenging for socializing during a workout due to being submerged in water. However, being part of a swim team or meeting friends at the pool for a pre/post swim can provide community.
Conclusion
In conclusion, running burns slightly more calories per hour and builds more lower body muscle compared to swimming. However, swimming offers reduced joint impact, making it safer long-term.
For optimal weight loss, the ideal program combines running and swimming 2-4 times per week, along with a calorie deficit through diet and 1-2 strength training sessions. This provides cardio and strength benefits while allowing the body to recover.
Focus on an exercise routine you enjoy and can sustain long-term. Mixing up runs and swims prevents boredom while targeting different muscle groups and aerobic benefits.
As long as you burn more calories than you consume through proper diet and exercise, you can lose weight with either running or swimming.
