Both running and swimming can be excellent forms of exercise for weight loss and overall fitness. The key is that they are both aerobic activities that get your heart rate up and burn calories. So which one is actually better for losing weight? There are pros and cons to each, and the right choice depends on your personal preferences and fitness goals.
Calorie Burn
When it comes to pure calorie burn, running tends to burn more calories per hour. Here’s a quick comparison:
- Running: Burns around 400-700 calories per hour for a 155 pound person, depending on speed
- Swimming: Burns around 500-700 calories per hour for a 155 pound person, depending on stroke and speed
The exact amount of calories burned depends on your weight, effort level and pace. But in general, running and swimming are pretty comparable when it comes to calories burned. Running edges out swimming slightly, but swimming still provides an excellent calorie-burning workout.
Muscle Building
Both running and swimming build muscle, but in different ways. Running builds more muscle endurance, especially in your lower body. The constant impact works your leg and glute muscles with each stride. Swimming utilizes the upper body much more, building strength in your lats, shoulders, chest, arms and back. The water provides resistance that tones and defines lean muscle.
So running is better for sculpting legs and glutes, while swimming builds the upper body. Combining the two activities gives you a total body workout.
Impact on Joints
Running has a high-impact on your joints, especially your knees and ankles. The continual pounding can lead to overuse injuries over time. Swimming provides a zero-impact cardio workout. The water supports your body and eliminates stress on the joints and tendons.
For this reason, swimming may be better suited for those with existing joint problems or injuries. It allows you to exercise aerobically without further damaging compromised joints. Running may need to be avoided until joint injuries have fully healed.
Cardiovascular Benefits
Both running and swimming provide stellar cardiovascular benefits. They get your heart pumping and improve heart health. Running may have a slight edge for maximum heart rate and cardiovascular conditioning. The impact involved in running requires slightly higher energy outputs.
That being said, both activities are highly acclaimed for heart health. They both burn calories, improve endurance and stamina, strengthen the heart muscle, and enhance lung capacity.
Ease on the Body
Running requires no equipment other than a good pair of running shoes. But it can pound your joints over time. Swimming is low-impact but requires access to a pool. The cool water can also be soothing for sore muscles.
Some find running outdoors to be more mentally refreshing. Others find swimming’s zero-gravity effect to be very calming and therapeutic.
Running may be better tolerated by younger exercisers. Swimming may appeal more to those looking for a low-impact workout as they age.
Calorie Burn Over Time
Looking beyond the calories burned during the actual activity, swimming may give your metabolism an added boost. The cool water sends signals to your body to ramp up heat production. Your body then burns extra calories long after your swim is over to rewarm itself.
One study showed subjects burned an extra 14% more calories in the 24 hours following a one hour swim compared to running or cycling.
Weight Loss Results
Most studies show fairly comparable weight loss results from running vs swimming when the amount of time and effort are equal. One large study followed over 10,000 Harvard alumni for 12 years.
Researchers found men who swam for 30-59 minutes per week had a 3.9% lower risk of obesity. Men who jogged for 30-59 minutes per week had a 4.8% lower risk of obesity.
For women, swimming 30-59 minutes per week resulted in a 8.6% lower risk of obesity, compared to 8.7% for jogging the same amount.
So weight loss results were very similar when comparing swimming vs jogging. Both activities are excellent choices for burning calories and shedding extra pounds.
Enjoyment Factor
The most important consideration is finding a cardio activity you actually enjoy, so you stick with it over time. Both running and swimming have pros and cons.
Running pros:
- Convenient – can be done anywhere, anytime
- Inexpensive – requires minimal equipment
- Social – can join running groups and clubs
- Mentally stimulating – outdoor exploration
Running cons:
- High-impact stress on joints
- Greater injury risk
- Weather dependent
- Can be boring for some people
Swimming pros:
- Low-impact, easy on joints
- Little injury risk
- Good for all ages and fitness levels
- Weather not a factor
- Change up strokes for variety
Swimming cons:
- Must have access to a pool
- More time-consuming (changing, showering, etc)
- Less social than running groups
- Cool water may be uncomfortable for some
As you can see, each activity has its advantages. Pick the one that best matches your preferences and fitness goals. Or try alternating between the two for maximum cross-training benefits.
Conclusion
For pure calorie burn, running has a slight edge over swimming. But swimming provides an excellent full-body, low-impact workout that may be better tolerated long-term. Both running and swimming can aid weight loss efforts when combined with proper nutrition. The best form of exercise is one you enjoy and can commit to regularly.
Key Takeaways
- Running and swimming both burn significant calories and can help with weight loss. Running may burn slightly more per hour.
- Running is high-impact while swimming is low-impact, making swimming a better choice for those with joint issues.
- Running builds more lower body and muscle endurance. Swimming utilizes the upper body more.
- For heart health benefits, running and swimming are nearly equal.
- Study results show comparable weight loss over time between running and swimming.
- Enjoyment level and convenience are key factors to determine which activity someone will stick with over time.
In summary, running and swimming can both promote weight loss as part of an overall healthy lifestyle. Pick the activity you find most enjoyable and accessible for your needs.
