If you're noticing more friends training for endurance events and feeling a bit left out, you might be considering upping your cardio game. Both running and swimming are excellent choices, offering numerous benefits for your muscles, heart health, endurance, and weight loss. However, one might have a slight advantage depending on your fitness goals.
Running vs. Swimming for Strength
Trainer verdict: Swimming
While running engages your biceps as you pump your arms, it’s fundamentally a lower body and core workout that doesn’t put resistance on your upper body. Swimmers tend to build lean muscle while swimming because of the water’s resistance, he explains. So, when it comes to swimming versus running alone, swimming is the better choice for building strength.
Each stroke activates different muscles:
- Breaststroke: Relies on lower-body muscles such as the hamstrings, glutes, quadriceps, and gastrocnemius and soleus (calf muscles).
- Freestyle: Uses the core and hips for rotation and works the lower-body muscles.
- Backstroke: Focuses on the chest, shoulders, back, and core for power and rotation, as well as the legs as a propulsive force.
- Butterfly stroke: Utilizes the chest, lats, biceps, triceps, glutes, and legs to help drive you forward.
Running vs. Swimming for Weight Loss
Trainer verdict: Running
Both modalities can help you lose weight, especially if you’re eating in a calorie deficit (consuming less calories than you burn). A 2023 study in the Journal of Physiological Anthropology found that individuals who ran at least 10 kilometers (6.2 miles) per week had significantly lower body mass, body fat, and visceral fat than inactive individuals. And water-based exercise can reduce body weight, body fat mass, and body fat percentage, while increasing skeletal muscle mass, per a 2023 meta-analysis in Complementary Therapies in Clinical Practice.
Your ability to lose weight varies depending on how long you’re performing an activity for and at what intensity-the longer or faster you swim or run, the more calories you will burn. However, running may burn calories a bit faster than swimming due to its higher-impact nature.
Read also: Weight Loss: Walking vs. Swimming Comparison
A 125-pound person running for 30 minutes burns about 226 calories running a 12-minute mile, and 382 calories running a 7.5-minute mile, per the American Council on Exercise (ACE)’s physical activity calorie counter. Meanwhile, if they were casually swimming for 30 minutes, they would burn 198 calories, while swimming vigorously for the same amount of time would burn around 283 calories. So, running is ultimately better for weight loss.
But regardless of whether you prefer running or swimming, the most effective way to lose weight is to have a fitness routine you can actually stick to, Ertel says. “You can mix running and swimming depending on your goals and energy levels,” Ertel explains. Maybe run on days you feel energized, and swim when your body is craving a lower-impact workout-the key is finding what fits your lifestyle and feels sustainable.
Running vs. Swimming for Cardiovascular Health
Trainer verdict: Running
Both forms of cardio are also excellent for your heart. Regular running (150 minutes moderately or 75 minutes vigorously per week) can drastically reduce the risk of death from cardiovascular disease, according to 2024 research in Quality in Sport. This amount of running can help your heart function better, prevent arrhythmias, make arteries more elastic, improve blood vessel functioning, and lower blood pressure, per the research.
Plus, a 2023 Frontiers in Physiology study found that adults aged 55 and older who swam two to three days per week for eight weeks had a significantly reduced risk of cardiovascular disease. And free swimming significantly improved cardiovascular endurance in adults aged 60 to 70 who swam for two days per week over 16 weeks, per a 2024 study in Scientific Reports.
Your VO2 max improves when swimming as you hold your breath underwater, increasing your lung capacity, says Ertel, and it expands while running as you pump blood to the muscles as quickly as possible. However, Ertel notes that runners tend to have a higher VO2 max than swimmers, likely because running involves more fast-paced, high-impact activity.
Read also: Effective Swimming for Weight Loss
So, running wins over swimming for which activity is better for the heart, but it’s pretty close to being a tie.
Running vs. Swimming for Your Goals
Here’s whether you should run or swim if your goals are to build endurance, improve strength, or lose weight. A big caveat: A consistent routine is the best way to ensure results, so if you’re more inclined to run or swim, pick the one you’re more likely to stick with.
If your goal is building endurance: Running is the better choice here, says trainer Emily Knuth, CPT. As a beginner, if you’re looking to increase endurance, she recommends implementing running into your training routine gradually. Start with one to two 20 to 30-minute runs per week, then build to three to five of those runs a week as you become more comfortable. When you add more runs in, be sure to vary them, trying easy, short runs some days, and adding long and interval runs other days, says Knuth. Also incorporate strength training two to three times per week and don’t forget to fold in one to two rest and active recovery days.
If your goal is improving strength: For beginners, Knuth says to aim for two to three 20- to 30-minute swim sessions per week and ensure you have proper rest between swims to allow for muscle recovery. It’s also a smart idea to cross-train by incorporating strength and weightlifting exercises, power movements like box jumps, kettlebell swings, jump lunges, and sled pushes, and HIIT workouts for strength.
When you’re more comfortable with your swim schedule, increase the duration of time you’re swimming by one to two minutes per week for four weeks, Knuth says. If you want to track your progress, give yourself time and distance goals, aiming to be faster each time you’re in the pool. To keep things fresh and challenge different muscle groups, add in drills or mix up your strokes.
Read also: Weight Loss Through Swimming
If your goal is losing weight: Running may be more likely to help you lose weight faster, so try running one to two times per week for 20-30 minutes. As you get stronger, you can increase to three to five runs per week varying from 30-40 mins to reach your weight loss goals. But if you prefer to be in the pool, aim to swim 2000 yards four to five days per week, Zatawski explains, which adds up to approximately over a mile per session. But you don’t need to swim all of that back to back-take breaks, and opt for creative, manageable sets that keep you engaged. (Bowman recommends incorporating the butterfly stroke into your laps, as it’s the most physically-demanding stroke that spikes your heart rate to help with weight loss.)
Hybrid Approach: Combining Swimming and Running
Incorporating both swimming and running into your workout regimen is beneficial and can challenge your body in different ways. Swimming can even improve your running, and vice versa. “Breathing while swimming improves your VO2 max for running,” Ertel says. “It challenges your breathing in a different way, and controlled breaths in water can improve lung capacity.” Plus, swimming tends to be lower impact and easier on the joints, which makes it great for cross-training or injury recovery. But “running puts more pressure on the ground, challenging your legs and hips a lot more, which helps increase your power and drive while swimming,” Zatawski adds.
A combination of both workouts-as long as you alternate between high and low intensities to avoid overtraining and fatigue-can make you a stronger, healthier athlete.
Calorie Burn Comparison: Swimming vs. Running
The question "what burns more calories running or swimming" is frequently asked. Does running or swimming burn more calories ultimately depends on intensity, duration, individual body composition, and technique.
Harvard Medical School estimates calorie burn based on body weight and 30 minutes of activity. For more specific calculations, you can use an online activity calorie counter such as this one from the American Council on Exercise.
As far as burning fat, physical therapist Jena Gatses, PT, DPT, LMT, SFMA, CSCS, says there are many variables to consider. “Interval training is one way a person can ensure they’re burning more calories and, as a result, reducing body and belly fat,” she said.
High-intensity interval training (HIIT) involves short bursts of vigorous exercise followed by low-intensity recovery periods. According to Gatses, you can do high-intensity interval training workouts with both running and swimming. “The total calories you burn are based on the intensity of the exercise, which is linked directly to your heart rate. When you perform sprints, for example, you elevate your heart rate to extreme ranges for short periods of time,” she said. That’s why performing several sprints with shorter rest periods can be extremely beneficial for burning calories and fat.
With that in mind, it’s a toss-up as to whether running or swimming is better for burning fat. What you need to consider is:
- the intensity at which you’re exercising
- how high you elevate your heart rate and keep it elevated
- the duration of the workout
The bottom line is both running and swimming are effective exercise options for burning calories and fat.
Advantages of Swimming
One of the main advantages of swimming is that it’s easier on your joints. This is especially important if you have osteoarthritis, rheumatoid arthritis, or other conditions that cause joint pain. A 2016 study found that swimming, as an exercise intervention, resulted in a reduction in stiffness and joint pain.
Swimming is also a popular choice for people who are recovering from injuries, especially lower body injuries. The buoyancy of water provides more support for your muscles and joints versus working out on land. This allows you to work out harder and put less impact on your body than you would on land.
Swimming also offers many different ways to burn calories. You can alternate between swimming laps using different strokes, adding resistance with an aqua belt or wrist and ankle weights, or doing a full-body workout in the pool.
Swimming requires you to use many muscles in your body, which makes it an excellent full-body workout. Running, while great for your lower body, doesn’t work the muscles in your back, chest, arms, or shoulders to the same extent that swimming does.
Advantages of Running
Running is an excellent choice if you want to burn a lot of calories. The faster you run, the more you’ll burn. By adding some walking or jogging intervals, you can turn your run into a calorie-torching, fat-busting workout. To get started, try a 2-to-1 interval ratio. For example, run at a quick pace for 2 minutes, then walk or jog for 1 minute. Repeat for 30 minutes.
Running allows you to increase your bone density through weight-bearing activity. Swimming doesn’t allow for this. Weight-bearing exercises like jogging, walking, and hiking are the best bone-building activities, as they require you to work against gravity.
Unlike swimming that requires a pool, running only requires a good pair of shoes and access to the outdoors or a treadmill. Heading outdoors for a run can also boost your vitamin D levels.
Considerations and Factors Influencing Calorie Burn
Multiple variables significantly impact the actual calorie expenditure during both running and swimming, making individual results highly personal and dependent on technique, environment, and physical condition.
Exercise intensity represents the most critical factor, with vigorous activities burning substantially more calories than moderate-pace exercises.
Environmental factors further influence calorie burn rates in both activities. Cold weather running or cold water swimming increases calorie expenditure as the body works to maintain core temperature. Running on hills, uneven terrain, or against wind resistance elevates energy demands beyond flat-surface running.
Technique is important. For example, repetitive strokes or poor technique during swimming can lead to overuse injuries. With running, the repetitive stress can also lead to injuries.
Targeting Belly Fat
The question of swimming or running to lose belly fat requires understanding that spot reduction is physiologically impossible, making total calorie burn and metabolic benefits the primary factors for abdominal fat loss.
Both running and swimming contribute to overall fat reduction through calorie expenditure and metabolic improvements, but they achieve these results through different mechanisms. Is swimming or running better for weight loss in the abdominal region depends largely on consistency and total energy expenditure rather than the specific exercise choice.
Research indicates that high-intensity interval training (HIIT) in either running or swimming format provides superior fat loss benefits compared to steady-state exercise.
Running creates significant post-exercise oxygen consumption (EPOC), commonly known as the “afterburn effect,” which elevates calorie burn for hours after exercise completion. This metabolic boost can increase total daily calorie expenditure by 6-15% following intense running sessions.
Swimming provides different but equally valuable metabolic benefits through full-body muscle engagement and temperature regulation demands. The resistance provided by water creates constant muscle activation throughout the workout, leading to increased muscle protein synthesis and metabolic rate improvements.
Both running and swimming engage core muscles, but through different movement patterns and stabilization demands. Running requires core stability for posture maintenance, shock absorption, and efficient energy transfer between upper and lower body. Swimming demands continuous core engagement for body position maintenance, stroke efficiency, and breathing coordination. The horizontal body position in swimming requires sustained core activation to prevent drag and maintain proper alignment.
Accessibility and Injury Risk
Determining whether running or swimming for weight loss provides superior results requires examining both immediate calorie burn and long-term sustainability factors.
Running typically edges out swimming for raw calorie burn per minute, especially at higher intensities where the weight-bearing nature and impact demands create substantial energy expenditure.
Swimming or running better for weight loss ultimately depends on individual adherence, injury risk, and lifestyle factors that influence consistency. Research consistently shows that the most effective exercise for weight loss is the one you can perform regularly over months and years.
Running offers unparalleled accessibility, requiring only appropriate footwear and safe running surfaces. This accessibility enables consistent daily exercise regardless of schedule, weather conditions (with proper preparation), or geographic location.
Swimming requires pool access, which may involve gym memberships, travel time, and scheduling constraints around facility hours. However, the controlled environment of pools provides consistent exercise conditions regardless of weather, making swimming potentially more reliable than outdoor running in certain climates.
Running carries higher injury risk due to repetitive impact forces that stress joints, bones, and soft tissues. Common running injuries include knee pain, shin splints, plantar fasciitis, and stress fractures, which can interrupt training consistency and compromise long-term weight loss goals.
Swimming’s low-impact nature minimizes injury risk, making it sustainable for individuals with joint concerns, previous injuries, or conditions that limit high-impact exercise participation. The buoyancy of water reduces joint stress by up to 90%, allowing for intensive calorie-burning exercise without the mechanical stress associated with land-based activities.
Pool Running: A Hybrid Approach
Running in pool to lose weight, also known as aqua jogging or deep water running, represents an innovative approach that combines running’s familiar movement patterns with swimming’s low-impact benefits. This hybrid exercise burns approximately 11.5 calories per minute according to research from the University of Virginia, translating to 345 calories in 30 minutes for most individuals.
Pool running offers unique advantages for weight loss by allowing high-intensity exercise without impact limitations. The natural resistance of water increases muscle activation throughout the entire body, creating a more comprehensive workout than traditional running while maintaining the familiar movement patterns that make running appealing.
Effective pool running involves maintaining upright posture while performing running movements in deep water with the assistance of a flotation belt. The water provides natural resistance that increases calorie burn by up to 40% compared to land running at similar perceived exertion levels.