Skip to main content
Swimming vs Running

Swimming vs Running – Find out Which is Better & Why?

When it comes to cardiovascular exercises, both swimming and running seem to be some of the most popular activities. We figured that we would put together a ‘quick guide’ which aims to compare the two, so you can work out which one is going to be the most beneficial for you.

For Weight Loss

If you are looking to lose weight, then swimming is going to win easily. It may not seem like it, but swimming burns off a lot more calories than running does. Put the same amount of effort into swimming as you do into running and you may be burning 200-300 calories more per hour. This means that you will be able to get more out of your workout session! It may not seem like a lot, but trust us, if you were burning an extra 300 calories per hour, it means the weight is just going to ‘fall’ off. Remember; the extra calories burned may go up if you currently have a lot of weight.

Winner for weight loss: swimming

For Building up Muscles

Running works out your leg muscles and, at a push, your arm muscles too. However, you are really going to need to focus on building up your arm muscles. This means that you need to get those arms swinging as you run. Some people find it hard to do this. IN most cases, if you run, you are going to end up with toned legs and that is it.

On the other hand, if you are swimming, then every single muscle in your body is going to get a workout. It is going to be some serious resistance training too. Remember; you will be gliding through that water. That water is going to be putting ‘pressure’ on your muscles. This will cause them to work a bit harder.

Obviously, with neither of these activities are you going to get that ultimate ‘toned’ body. If you really want to build up your muscles to be really toned, then you are going to need to consider strength training. Although, we are positive that you are considering that already since you want to get into shape.

Winner for building up muscles: swimming


If you want to work on your breathing, and ultimately lead to a boost in your overall stamina, then swimming is going to win here. When you do certain strokes, you will need to learn how to regulate your breathing properly. This is not going to be easy at the start. In fact, people have a lot of difficulty when it comes to regulating their breathing while swimming, but over time you will find that it gets easier. When you swim, you will end up with stronger lungs, and your heart is going to better at pumping the oxygen around your body.

Of course, when you are running, you are still going to be breathing and giving those lungs and heart a good workout. However, you do need to remember that most people are abysmal at regulating their breathing when it comes to running. This is because you are never really put in a position where it needs to be regulated. When you are swimming, your head will often be under water so you need to plan to breathe at the right time. When you are running, you can huff and puff as much as you like. It is not always effective to do that, but most people never really learn any better than that.

Breathing: swimming is going to win here too.

Swimming is better when injured

When you are swimming, there is very little pressure placed on your body. The water ‘hugs’ it somewhat. This means that swimming is fantastic if you are looking to exercise but your muscles are injured in some way. When you run, you will be putting a lot of pressure on your leg muscles.

You should also remember that as you get older, or if you are suffering from a disability, running becomes a lot more difficult. Swimming is something that you will only not be able to do if you have lost complete control of either your legs or your arms.

Swimming is fantastic if you are looking to recover from an injury, but we are positive that once you start swimming to recover from an injury, this will be the exercise that you turn to in the future. It just feels…great!

Ease of getting into

Obviously, the major downside of swimming is that you are going to need to have access to a swimming pool. When it comes to running, you just need access to the great outdoors. We are going to assume that the latter is going to be easier for you to access here unless you have a swimming pool in your garden. Therefore, this is one of only a few ‘points’ where running is going to win.

Ease of getting into the activity: running

Swimming is less boring

Seriously. It is. There are so many different strokes that you can experiment with when you are swimming. It helps to keep things interesting. When you are running, you are just going to be running. You may run some intervals on occasion, but even that is not going to be all that interesting!

Is Swimming Harder Than Running?

Not really. No. Obviously, it is going to be harder to swim if you have never had a swimming lesson, but for the most part, swimming is going to be nowhere near as hard as running. In fact, for many people swimming is quite a relaxing experience.

Remember; one of the main benefits of swimming is the fact that it puts minimal strain on your muscles. This means that you can swim even if you are injured. There is absolutely no way you would be able to run if you are injured. It could do more damage. Most people use swimming as a way to recover from serious injuries, which goes to show just how beneficial it can be!

Please follow and like us:
Swimming Facts

22 Shocking Swimming Facts Every Swimmer Should Know About

Looking for some awesome facts about swimming? Look no further! We have compiled a list of some of the most awesome swimming facts in the world (well, maybe, who knows? We are positive that you will love the list anyway).

  • Free divers are great at holding their breath: We mean it. Hold your breath now. How long can you do it for? We are going to assume a couple of minutes at the most. Probably not even that. Most people can manage 30-seconds. Free divers? These guys can hold for up to 10 minutes.
  • Swimming has been part of the Olympics since 1896.
  • Swimming at the Olympics used to be for males only. It was not until 1912 that the first women were able to compete as swimmers at the Olympics. Now they are taking the Olympic world by storm! In fact, some of the best swimmers in the world are female.
  • Swimming is probably one of the best ways in which you can exercise. This is because it allows you to exercise all your muscles at once!
  • Kangaroos are fantastic swimming. In fact, if you are untrained, there is a good chance that the kangaroos may be better than you!
  • The very first swimming stroke was the breaststroke. It is the slowest of strokes at the Olympics, but you need to be awesome at it to get it right!
  • If you are a top swimmer, then you are likely to suffer from shoulder pain (sorry!). Over half of the best swimmers in the world suffer from regular shoulder pain. We have no doubt that this is down to the fact that they train a lot.
  • Paintings from Ancient Egypt show that people have been swimming for at least 10,000 years. We presume that people were swimming before that, but these are the very first picture representations of it.
  • If you are a professional swimmer, you will wear a swim cap for a reason. It is not to stop your hair from getting wet! It is because your hair creates friction in the water. You may also find that some top swimmers decide to go bald for this reason.
  • While we are on the subject of ‘baldness’, you may find that some professional swimmers will shave the rest of their hair on their bodies. This is not going to be for friction purposes, but it certainly helps. The reason why they are shaving the hair on their bodies is because they find that they can ‘feel’ the water a little bit better. This enables them to adjust their technique as they see fit.
  • If you want to burn a lot of calories, then swimming is always going to be the best route to go down. This is because swimming can burn far, far more calories than running or biking ever will. In fact, you can burn up to 784 calories when you are swimming for an hour. Ride a bike? You will only be burning 483. Of course, this is all going to be dependent on your weight and how hard you are working yourself!
  • The most popular swim stroke in the world is the crawl, but we are positive that you know this already. It is also the fastest way to swim if you can get it right. However, it is also one of the toughest strokes to nail as you are really going to need to work on your breathing if you get it right.
  • 65% of people in America can’t swim! This is a massive shame, as they are missing out on a fantastic activity. Thankfully, it should not be too difficult to learn how to swim in some cases. You can learn easily as an adult!
  • If you ever feel like visiting the largest swimming pool in the world, you can head to Morocco. It covers 8.9 acres. This means 480 meters by 75 meters!
  • One resort in Malaysia has 643 swimming pools for people to use.
  • You may think that swimming competitions are fairly new, but they are not. Japan was holding them over 2,000 years ago! This was almost 1800 years before it started to become a popular competitive sport in England.
  • If you are a high school swimmer that is competing, then you can expect to make 1 million strokes per season. That is a lot of stress on your muscles, but you will improve drastically. Now, think about all those swimmers who compete at the Olympics. Imagine how much swimming they must be doing per day!
  • It is difficult to swim at the Olympics. You need to be the best of the best. Only 1850 swimmers in the USA ever qualify to even attempt to qualify for the Olympics. Only 50 of them are going to get into the swim team. If you are not good. If you are not fantastic. This is not the career for you.
  • You sweat when you swim! Many people think that you do not sweat, but you really do. We can’t really say how much you sweat while you are in the pool, for obvious reasons. However, we do know that people who are swimming are likely to lose just as much sweat as somebody who is exercising ‘on the land’.
  • Mieko Nagoaoka is the oldest competitive swimmer in the world. He is still doing it at the ripe old age of 100! He was the first person at this age to ever finish a 1500-meter freestyle swim. We can’t tell you what his time was, but we can’t imagine that it comes close to the world record holders.
  • Diana Nyad, at the age of 64, was the first person to ever swim from Cuba to Florida. Now, the 103-mile trek is bad enough, but knowing that she done it when she had almost hit retirement age is even more amazing!
  • Research suggests that starting as a ‘baby’ swimmer in the water boosts ability to swim later in life…even if you are not really swimming at that time.
Please follow and like us:
Swimming Quotes

50 Swimming Quotes – Funny, Inspirational & Motivational

Inspirational and motivational saying or quotes from the experts in a particular game is golden words that are said by experts with exceptional qualities.

Swimming is no exception to that rule, there are so many great swimmers around the world have said golden words that not only motivate the new and old swimmers but also they are shared and used for fun and entertainment.

There are times when, even a well know players, get tired and fell like get out of the swimming pool, needs some enthusiasm and energy to complete their training! An inspirational quote plays that role in motivating a swimmer!

Here is a list of 50+ swimming quotes to fire you up for your next practice. Enjoy these swimming quotes and get going in water with fresh energy.


Summer is a great time to visit art museums, which offer the refreshing rinse of swimming pools – only instead of cool water, you immerse yourself in art.Jerry Saltz


I want people to see the passion I have for swimming and become more involved in the sport.Ryan Lochte


My preference is swimming in the sea. I find the sea is more liberating, wild and good fun rather than plodding up and down a pool.Jo Brand


Enjoy swimming for swimming’s sake. We have to spend far too much time in the water to not enjoy the process challenging yourself of moving through the water.Jeff Rouse


The water is your friend… don’t have to fight with water, just share the same spirit as the water, and it will help you move.Alexander Popov


In most sports they have a physical effect on your performance, in swimming only psychological. If you worry about what your rival is doing, you take your mind off what you are doing and so fail to concentrate on your performance.


I can’t control what everyone else swims but if all goes well I know there are no limits.Leisel Jones


Mainly, I like to have fun. Swimming is all about having fun, and I am firm believer that you should keep swimming as long as you are having fun, but I can say that it becomes much more fun as you get older and learn more about the sport, life, and especially more about yourself”.Scott Goldblatt


I was so surprised. Then again, I was so relaxed in the water, it felt amazing.Pieter van den Hoogenband


On matters of style, swim with the current, on matters of principle, stand like a rock. – I can’t really do the running on hard ground that I used to do. Instead I go swimming as often as possible.


I concentrate on preparing to swim my race and let the other swimmers think about me, not me about them.Amanda Beard


I try and just relax and reflect on all the work I’ve done in the past season. That’s one of the most important things, remembering your goals and how to swim your races. It’s also important to get your mind off racing before you race sometimes.Ian Crocker


I like to get in my own world. When I’m getting ready for a meet, I always have headphones on, listening to rap music to get myself fired up.Michael Phelps


It’s easy to forget when you’re an elite athlete that everyone else gets nervous as well. Even the best people in the world, at whatever they do, they’re still nervous.Leisel Jones


I won’t predict anything historic. But nothing is impossible.Michael Phelps


I am not going to allow myself not to perform well just because I don’t feel well. I am bulletproof to the extent that a lot of things can be thrown at me, but it’s about how much I am prepared to let them affect me.Ian Thorpe


For myself, losing is not coming second. It’s getting out of the water knowing you could have done better. For myself, I have won every race I’ve been in.Ian Thorpe


I’ve always been fortunate in that I’ve been able to put myself in my own zone and relax. It comes naturally. I’m lucky to be that way.Michael Phelps


Swimming is a confusing sport, because sometimes you do it for fun, and other times you do it to not die. And when I’m swimming, sometimes I’m not sure which one it is.Demetri Martin


I’m really quite exhausted at the moment, but you never know, you are always surprised at what you can find sometimes, and maybe I will find something deep within to find the desire to swim fast.Leisel Jones


I enjoyed every bit of my swimming career. I think that’s the most important advice — to enjoy what you do.Summer Sanders


I know I’ve made huge gains in my confidence, and knowing more about my racing and myself as a person. That has made me a better athlete.Libby Lenton


If you’re not on your ‘A’ game in our workouts every day, you’re going to get absolutely smoked.Michael Phelps


Do not fear mistakes. You will know failure. Continue to reach out.Benjamin Franklin


Wins and losses come a dime a dozen. But effort, nobody can judge effort. Because effort is between you and you. Effort ain’t got nothing to do with nobody else.Ray Lewis


Believe in yourself, not only in swimming, but in life itself. You always have to have fun. You have to have an open mind. If you’re not enjoying it, don’t do it. Life’s too short.Debbie Meyer


A huge part of swimming for me is I love it, and it is so much fun.Missy Franklin


Tonight was not about winning, it was about focusing on myself and what I was aiming to do. It’s the reason why I was able to swim so well.Libby Lenton


It’s unbelievable I’m swimming so fast. I went in with no expectations. I just went out hoping to get a personal best. I went out there with a smile, just to have fun and see what would happen.Jade Edmistone


I’ve just been enjoying the training a bit more. I’ve put too much pressure on myself in the past. Just relax and let it come. I just went out there to have a bit of fun tonight.Sophie Edington


Swimming is normal for me. I’m relaxed. I’m comfortable, and I know my surroundings. It’s my home.Michael Phelps


I would rather play Chiquita Banana and have my swimming pool than play Bach and starve.Xavier Cugat


She had a strange feeling in the pit of her stomach, like when you’re swimming and you want to put your feet down on something solid, but the water’s deeper than you think and there’s nothing there.Julia Gregson


The man who is swimming against the stream knows the strength of it.Woodrow Wilson


Water was something he loved, something he respected. He understood its beauty and its dangers. He talked about swimming as if it were a way of life.Benjamin Alire Saenz


The Darkling just stared out into the waves. I considered shoving him over the railing. Sure, he was hundreds of years old, but could he swim.Leigh Bardugo


When you truly sing, you sing yourself free. When you truly dance, you dance yourself free. When you walk in the mountains or swim in the sea, again, you set yourself free.Jay Woodman


The water doesn’t know how old you are.Dara Torres


He wondered what kind of life it would be, having to keep swimming all the time to stay exactly in the same place. Pretty similar to his own, he decided.Terry Pratchett


Some fish love to swim upstream. Some people love to overcome challenges.Amit Ray


Dreams do come true…never stop believing.Josh Davis


We jumped into water so clear and warm that it was like jumping from air to air. The sand rose up under us and we floated to where it met the sea and walked out of the water like creatures in an act of evolution.Elisabeth Eaves


There’s an old adage: the sensation of drowning reminds you of everything you ever knew about swimming.Frederick Weisel


Our wings serve as flippers that carry us across the ocean; not in the sky! Why, us penguins have so much fun time in the water, we don’t even want to fly.Jasmine Jean


Into the day as by dream I swim. To the music of nourished meaning.Dejan Stojanovic


A dream without an action is like a fish without gills. It can’t survive.IsraelmoreAyivor


People who swim very well in troubled waters are respected and celebrated than those who swim excellently in calm waters.IsraelmoreAyivor


If I bring back only one gold people are going to say it’s a disappointment. But not too many of them own an Olympic gold medal so if I get one I’m going to be happy.Michael Phelps


It’s about winning at the Olympic Games, it’s about trying to win. The motto is faster, higher, stronger, not fastest, highest, strongest. Sometimes it’s the trying that matters.Bronte Barratt


I always thought, it would be neat to make the Olympic team.Michael Phelps
Please follow and like us:

Best Swim Caps for Long Hair 2017

One of my friends Anne, she is an African American with very long hair, came to me and asked “Hey Jason, can you please help me find a swimming cap for my long hair, which do not let the water into my hair while I swim and keep my hair dry and where can I buy it?”

This is really frustrating situation and most of the swimmers with long hair face it whenever they go to swimming.

I was overwhelmed with her questions, and here is what I told her in my reply, hopefully this is useful to her and all of those swimmers with long hair and wanted to buy the best swim cap for their long hair.

First we wanted to list out top 5 best swimming caps for long hair right now in 2017, so that you can directly see the cap and buy instead of bothering further reading.

Top 5 Swimming Caps For Long Hair

Swimming Cap PhotoFeaturesPrice
Swim-Caps-for-African-AmericanSwim Elite silicone cap for long hair with nose clip
3 colors
Free nose clip
90 days money back guarantee
Swim-Caps-for-African-AmericanSpeedo silicone long hair swim cap
One size fits all
Branded swim cap
Low price
Swim-Caps-for-African-AmericanSwede silicone long hair swim caps (2 pack)
Multiple colors
90 day money back guarantee
Swim-Caps-for-African-AmericanSwim Culture's swim cap for long hair with ergonomic ear pockets
Ergonomic ear pockets
Made from "AAA-grade" silicone
Lifetime warranty
Swim-Caps-for-African-AmericanAnti-slip waterproof long hair swimming bathing caps
Multiple colors
One size fit all
Good for unisex

Great to see you here and that you are interested to find out more about the swimming caps, go ahead and dive into the details.

Things You Should Look Into a Swim Caps for Long Hair

Choosing the right type of swim cap is very important. There are many types of caps available in the market, you have to decide what you are wearing the cap for and then buy a perfect one for your particular need.

Swim caps are design for different purposes, few of them are good to keep hair away from your face and eyes while you swim and few of them are good for cold water or hot water swimming.

In the case of swimming caps for long hair or dreadlocks you should consider these things first because these are specially designed caps that protect your long hair.

  • The cap should be stretchable: not all swimmers have the same head/hair size so make sure to check that the swim cap you are buying must be stretchable. Due to stretching a swimmer with very long hair can easily put the cap on without fear of tearing it up. Extra expansion can make sure your hair fit into the cap easily and keep the hair dry while you swim.
  • Cap’s Material: Cap’s Material: Look for silicon material caps, which are very stretchy. These caps are thicker, easy to use, water proof and effortlessly fit on almost all head size not matter how big or small your head size is. Due to water resistance these caps are capable of keeping your hair dry.  Very durable and due to water resistance these caps are capable of keeping your hair dry while you swim.
  • Ear Pocket: due to technology advancement there are major transformation happening in product designs, same advancement is being seen in the swimming caps too. The newer swimming cap’s design is improved and now the caps come with ear pocket design which covers not only your long hair but also cover your ear so you don’t feel heaviness on your ears and it won’t let water go into your ear while swimming. It’s very irritating and uncomfortable and may affect your swimming performance.
  • No Snagging and Pulling your hair: pulling and snagging hair while wearing the swimming cap is very common to swimmers with long hair and it is very irritating thing and no one want to lose hair while doing so. Make sure to try wearing and removing the cap before you buy. Unfortunately you can’t test a cap if you buy it online, so the only option you have is to read the review and judge it by yourself or choose the one which we listed above where we have assured all of these features are present in the caps.

Where to Buy Swim Caps For Long Hair

The best option is to go to your nearest swimming accessories store and buy the one you like. If you don’t bother to go out and buy, you can buy it from sitting inside your home on the internet – there are many online websites you can buy from, here are few of the big names coming into my mind.


How to Put the Swim Cap on Long Hair

Now that you have decided which swim cap you will go with, it’s time for you to get some tips on how to put the swim cap onto your head before going into the swimming pool.

Here is the step by step process:

  • Knot your long hair
  • Wet your hair with water
  • Open the swim cap
  • Put the swim cap onto your head
  • Adjust the swim cap as per you feel comfortable

If you are still not sure how to put the swim cap, read this interesting piece of article with pictures Or watch this video

In the End

To close this answer to my friend’s quest of finding her the best swimming caps for her long hair is over, hope this article will be helpful to my friend and for my readers who are looking to buy their new swim cap. Feel free to share your thoughts by commenting on this article.

Please follow and like us:
Water Aerobics Exercises List

Water Aerobics Exercise List to Stay Fit & Healthy

If you are like me, who sometimes feels obsessed with swimming and wants to try something different, but in water (obviously, I am an avid swimmer FYI). Every now and then I stop doing routine swimming and try some pool exercise.

The advantages of water have long been used for therapy after injuries. Water Aerobics is now increasingly becoming established in the wellness and fitness area, as fitness gymnastics in the water is a gentle, effective and for whole-body training.

Water Aerobics Exercise uses the physical properties of the water because the density of the water is about a thousand times greater than the density of the air. Therefore, this medium sets a clear resistance to all movements. A person’s body weight appears easier because the gravity is reduced in the water. The body under water is only about 10% of its weight. The gentle and relieving effect of water therapy on joints, ligaments, and tendons is due to this buoyancy.

Here is a list of 10 water aerobics exercise I do every now and then and urge all my colleagues and friends to do these exercise and stay fit and healthy.

Exercise #1

Imagine in the ratchet, the legs slightly shoulder-spread apart, and easily go to your knees. Take the water hands into your hands; stretch your arms out to shoulder height. Now lower your arms towards the thigh and then lift them back to the water surface.

Benefits: This exercise will challenge your big back muscles and your shoulder muscles.

Exercise #2

Stretch your arms backward and grab the pool noodle at both ends. Press them firmly behind the back, then release

Benefits: To strengthen your back muscles.

Exercise #3

Put your hands in paddles. Imagine the feet shoulder-width apart, the knees slightly bent, and your arms hanging sideways on the body. Now move the arms forward to the water surface, while the paddles surfaces point upwards. Now, twist your hands that face the faces down, and pass them past the body past.

Benefits: This exercise will strengthen your upper back muscles.

Exercise #4

Imagine you are stable; your feet are together, your knees slightly angled. Also, your arms are angled to the side of the body. Now jump slightly up, pulling your knees to your chest as you extend your arms downwards. Then land again with your feet on the ground, the arms is angled again.

Benefits: This promotes your chest muscles, your triceps, and the straight abdominal muscles.

Exercise #5

Place your shoulders and arms on the pool noodle and grasp the ends. Stretch your body on the water surface for a long time and then turn your hip to the left and to the right.

Benefits: This training is too oblique belly muscles.

Exercise #6

Imagine stable, the legs slightly shoulder-width apart. Stretch your arms aside, your palms facing forward. Now bring your hands together in front of your body, the arms remain stretched. Then, turn the palm back out and guide your hands back to the side.

Benefits:  To strengthen your chest and back shoulder muscles.

Exercise #7

Imagine your legs are giddy. Hold a soft rubber ball in front of your body with your arms extended. Press the ball again and again with your hands – how high or low you hold the ball, does not matter.

Benefits: This will train your chest muscles.

Exercise #8

Imagine the legs are far riddled, your knees bent, and your feet point outwards. Hold the water hands firmly; your arms hang loosely between the ratchet legs. Now raise your arms. First of all, guide both arms forward at the same time. Then lower it again, and then stretch it to the side.

Benefits: This strengthens your upper body muscles.

Exercise #9

The feet stand parallel on the ground and press down. In the jump, the legs are pulled to the body, and the arms are guided downwards. Turn the legs sideways to the outside and jump out like a frog. Bring the arms down between the legs. Stretch the arms forward to the front, and then push them back against the water resistance.

Benefits: This exercise relieves in the spine and joint problems.


Stand upright and stretch arms of honor on your shoulder in the water. The figures are separated by a wide range of angles. Legs are stretched. Pull the knees to the belly. The arms are filing sideways downwards. Then stretch the legs again and arms to the shoulder. The upper body should be as small as possible for a long time.

Benefits: This exercise is beneficial for abdominal muscles.

Please follow and like us: