SWIMMING
Swimming is a great cross-training sport for runners. Like running swimming is a serious cardiovascular endeavor. Unlike running, swimming strengthens your shoulders, arms, core and even your hips, while negating the effects of gravity and impact shock on your joints.
The combination of cool temperatures and water pressure helps relieve soreness by encouraging your muscles to eliminate waste products such as lactic acid. Swimming requires you to focus on proper form and promotes concentration and coordination -- two skills that will serve you well as a runner.
If you have been sedentary and are just starting out on your journey to fitness, its better to take it slow. Rather than trying to complete the entire workout do as much as you are able to in 20 minutes.
Another way to make the workout less strenuous -- or for an assist if your not the strongest swimmer is to perform it using a flutterboard.
LADDER WORKOUT
25 yards easy, 25 yards hard, rest 20 seconds
25 yards easy, 50 yards hard, rest 20 seconds
50 yards easy, 75 yards hard, rest 20 seconds
75 yards easy, 50 yards hard, rest 20 seconds
25 yards easy, 25 yards hard, rest 20 seconds
25 yards easy
Cool down: 100 yards at an easy pace
Whew: I feel tired
good luck with this, it should make a difference in your running.
Namaste
