Swimming vs. Running: Which Workout Is Right for You?

Swimming and running are tried-and-true cardio exercises for a reason. They're great for beginners, versatile, and can help you meet important fitness goals. But is one more beneficial than the other?

Below, we'll break down the benefits of swimming and running to help you decide which exercise suits your needs. 

Is swimming or running a better workout? 

Aerobic, or cardio, exercise is critical for a healthy lifestyle. Both swimming and running provide an excellent cardio workout that can lead to improved physical and mental health.

In a small study, researchers compared how each activity affects the heart. They found that elite runners had lower resting heart rates than elite swimmers. (A lower resting heart rate may indicate better cardiovascular fitness.) Though, the difference was minor, and both groups had significantly better heart health and function than inactive people. 

Swimming and running have been linked to longevity. Both aerobic activities may help you live a longer, healthier life. So choosing between swimming and running comes down to your goals and which workout you enjoy the most. Here's what the research says about running versus swimming to reach common fitness goals. 

Burning calories

Swimming and running are both efficient calorie-burning workouts. The American Council on Exercise (ACE) provides helpful estimates about how many calories each activity burns. 

According to ACE, during 30-minute swimming or running workout, a person who weighs 175 lbs might burn:

• Swimming at a casual pace: 277 calories

• Swimming at a vigorous pace: 396 calories

• Running at 5 mph (12 min/mile): 317 calories

• Running at 7 mph (8.5 min/mile): 456 calories

Based on these estimates, running burns more calories than swimming. Though, that doesn’t necessarily mean it’s the best calorie-burning workout. The exact number of calories you burn depends on your exercise intensity and duration. For example, some people can swim faster or longer than they can run. In that case, swimming would be the better choice to burn calories. Though, running might be a better option when you want to squeeze in a quick workout. 

Read more like this

Explore these related articles, suggested for readers like you.

Rowing vs. Running: Which Is a Better Workout?

View more

Losing weight 

Cardio can help you lose weight when paired with other lifestyle choices, such as a healthy diet. So both swimming and running can support your weight-loss journey. The key is to make doing either one (or both) a habit. 

People who lose weight at a steady pace may be more likely to keep it off. That means the best choice is whichever aerobic exercise you enjoy enough to do regularly. And don't forget to include resistance-training sessions, which have been shown to burn fat, in your exercise plan. 

Strengthening muscles 

Swimming and running can both strengthen your muscles. But each workout activates muscle groups differently. As you may have guessed, running relies mainly on your lower-body muscles, including the: 

• Glutes

• Hip flexors 

• Quadriceps in the front of the thighs 

• Hamstrings in the back of the thighs

• Calves 

Running also engages your core, which supports posture, balance, and functional movement. While your arm swing can help with balance and speed, running doesn't involve much engagement of your upper body muscles. 

Swimming, on the other hand, is a great exercise if you want to give your arms and other upper body muscles a workout. Each stroke –– such as the butterfly, breaststroke, or freestyle –– requires a strong core to coordinate your movements. 

Depending on the stroke, swimming may engage the following muscles: 

• Arms (biceps and triceps)

• Shoulders (deltoids and rotator cuff) 

• Chest (pectorals) 

• Back (trapezius and latissimus dorsi)

• Stomach (abdominals) 

• Hips (hip flexors) 

• Butt (glutes) 

• Legs (quadriceps, hamstrings, and calves)

One study found that middle-aged women who swam regularly for 3 months saw an increase in flexibility, endurance, and physical strength.

What are the benefits of swimming?

Consider these top benefits of swimming when planning your weekly cardio workouts. 

Swimming provides low-impact exercise 

Unlike running, swimming is a low-impact cardio exercise that puts minimal strain on the bones, muscles, and joints. That makes it a great option for people with conditions that cause musculoskeletal pain, such as:

• Arthritis

• Osteoporosis

• Bursitis

• Fractures

• Sprains

• Fibromyalgia

• Tendonitis

Swimming may even help treat some of these conditions. Studies suggest it could improve bone mineral density in older women with osteoarthritis, for example. Swimming has also been shown to reduce joint pain and stiffness in people with osteoarthritis. 

Swimming is a total-body workout 

Swimming provides a total-body workout by activating upper, core, and lower body muscles. Research suggests that swimming strengthens your heart and lungs, as it may improve cardiorespiratory fitness. Cardiorespiratory fitness is the ability of your heart and lungs to use oxygen to generate energy. This is critical for your exercise performance and overall health. 

Swimming supports active recovery

Recovery is an integral part of a healthy fitness routine. Passive recovery involves doing little to no physical activity on rest days. This type of recovery can help you heal from injuries. Active recovery uses low-impact exercises like swimming to reduce muscle tension and soreness after a high-intensity workout. 

Active recovery can help you avoid overtraining and injury. It may also improve your athletic performance by helping your muscles recover and adjust to vigorous exercise. One study found that runners who swam after a run performed better the next day. That's a good reason to add swimming and running to your exercise routine. 

What are the benefits of running? 

If you're comfortable with high-impact exercise, running might become your go-to cardio workout because of these key benefits.

Running supports strong bones 

Running is a high-impact exercise that puts more stress on your bones and joints, including the hips, knees, and ankles. But that isn't necessarily a bad thing. Healthy stress from high-impact, weight-bearing exercises like running can keep your bones strong. 

Studies show that doing high-impact exercises may increase bone density. That's helpful because bone mass declines with age, increasing the risk of osteoporosis. So in addition to being good for your knees and other weight-bearing joints, running may lower your risk of osteoarthritis. 

Talk to your primary care provider before beginning a running routine if you have any injuries or conditions that affect your bones, muscles, or joints. 

Running takes you to new destinations  

You can run almost anywhere. So this versatile sport is excellent for people who like a change of scenery when they work out. One day, you might hop on a treadmill at the gym and watch TV while you work out. And the next, you might explore a new neighborhood or park. And running outdoors may also give you an added mental health boost thanks to the time in nature. 

Many community spaces have paved trails, bike paths, or boardwalks that are great for running. And websites like AllTrails allow you to find running trails near you.

Running is accessible 

A lack of resources is one of the main barriers to people working out. The cost of gym memberships and exercise equipment can add up fast. But you only need comfortable clothes and supportive shoes to start running. That gives running an edge over swimming on convenience and accessibility. 

How to decide between swimming and running

Ultimately, the best workout for you is whichever one you enjoy, can do safely, and will stick with long term. So think about your health, fitness goals, and preferences when choosing between swimming and running. For example:

• Try swimming for a full-body workout. 

• Try running to burn a lot of calories in a quick workout.  

• Go swimming for a low-impact workout that's easy on the joints. 

• Go running if you want an equipment-free workout. 

If you still can't decide whether to keep your workout on land or head for the water, why not add swimming and running to your routine? Running and swimming make great complementary workouts. Swimming sessions can help you recover from your runs, for example. 

Why trust our experts?

Written by:

Katrina Eresman

Katrina Eresman is a freelance writer and musician based in Cincinnati. For the past 5 years, she has written about fitness, physical therapy, and the importance of staying active.

Edited by:

Lauren Savage, MA

Lauren Savage, MA, is a health editor at GoodRx, where she focuses on movement, exercise, and healthy aging. She aims to provide readers with the information they need to live healthier, more active lifestyles.

Reviewed by:

Sanjai Sinha, MD

Sanjai Sinha, MD, is a board-certified physician with over 20 years of experience. He specializes in internal medicine.

Our editorial standards

Meet our experts