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

Swimming vs. running for burning calories

Whether you go for a swim or run, you’ll burn calories — though running usually burns more calories. But exactly how many calories you burn will vary by the intensity, time, and type of workout you do. 

According to the American Council on Exercise (ACE), during a 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. That doesn’t necessarily mean it’s the best calorie-burning workout. 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. But, running might be a better option when you want to squeeze in a quick workout. 

Swimming vs. running for losing weight

Cardio can help you lose weight when paired with other lifestyle choices, such as a nutritious diet. So both swimming and running can support your weight-loss journey. The key is consistency. 

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 and strength-training sessions, which can also help burn fat. 

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Swimming vs. running for strengthening muscles

Swimming and running can both strengthen your muscles. But each workout activates muscle groups differently. 

Muscles targeted by running

Running relies mainly on your lower-body muscles, including your: 

• Gluteal muscles (butt)

• Hip flexors 

• Quadriceps (front of the thighs)

• Hamstrings (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 really engage your upper-body muscles. 

Muscles targeted by swimming

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)

• Abdominals (rectus abdominis and obliques) 

• Hips (hip flexors) 

• Gluteal muscles 

• Legs (quadriceps, hamstrings, and calves)

Swimming vs. running for bone health

Both swimming and running can support bone health and improve bone mineral density. As a high-impact exercise, running can be a particularly good workout to keep your bones strong. But if you have joint issues, swimming may be a better option. 

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 musculoskeletal conditions, 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 osteoporosis, 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 lower 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. 

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 with 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. 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 for most people. 

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