Recovery is just as important as training itself. The body needs breaks, especially after a marathon. This doesn't mean becoming completely inactive but can mean replacing running with other activities like swimming, which are easier on the joints.
Like cycling, swimming relieves the body of its own weight since up to 80% of the weight load is transferred to a surface and prevents shocks. Engaging in multiple sports promotes active recovery of the muscles, tendons, and joints stressed by running. This is associated with a lower risk of injury.
Numerous studies on this topic confirm: With the same or higher training load over 12 months, fewer triathletes are injured than marathon runners (66% versus 83%), and ¾ of injuries among triathletes are caused by running.
Through swim training, the body can recover from the stress of often weeks-long running training. Due to the weightlessness in water, legs and back gently recover from the shocks of running; the body feels lighter, and muscles relax.
The horizontal body position and the massaging effect of the water can stimulate blood circulation in the skin and connective tissue and improve venous return. The removal of toxins and waste products is facilitated - the body recovers better.
As with a relaxed recovery run, swim training should be done at base endurance level, i.e., in complete breath and muscle relaxation. Simply put, it's about swimming relaxed in your own rhythm for 45-60 minutes without straining the legs. Exercises with a pull buoy promote relaxation of the leg muscles.
Swimming is an excellent way to recover and reduce stress. A session in the water is a break that helps to disconnect, whether from the hustle and bustle of everyday life or intense long-term running training. It's a good way to bring calm to the body and reduce anxiety.
"The water reminds us of the environment in the womb: It's like a return to the root," explains Dr. Cascua. Finish your workout with some exercises using the swim board or flotation devices placed under the neck and knees. They ensure absolute relaxation!
The energy consumption of the workout combined with the positive properties of the water significantly improves your sleep and recovery quality.
Swimming sessions can serve as recovery throughout the year, e.g., at the beginning of the week, after a competition, or a demanding training weekend. Use the pull buoy as needed to relax your leg muscles. It will be even more pleasant to run again afterward.
After swimming, you should shower thoroughly and dry yourself well to prevent fungal infections.
Equip yourself with the appropriate gear - swim cap, goggles, pull buoy, and earplugs (for sensitive ears) are practical and functional.
