Long distnace open water Swimming can be challenging for any swimmer, no matter if you’re a seasoned pro or a beginner. It is easy to get burned out before you meet your goals when going the distance. Once you hit a plateau, it can be tough to dig deep physically and mentally to keep pushing yourself.
As you push your limits you will face a mental and physical struggle. This is completely normal for any long distance swimmer and that is just one of the reasons this activity can be so addictive. The very fact your here reading this article already shows that you have a drive to swim long distance and like the idea of a challenge.
Becoming an open water long-distance swimmer begins with a commitment to regular physical training. In addition to pacing yourself and being patient with your progress, there are a few key components of a training schedule that an aspiring long-distance swimmer can adhere to which have been complied below.
Train Your Body to swim Longer
The first thing to think about is how to physically be prepared before undertaking a long distance dip. Below is some easy steps to follow to make your body prepared!
What to eat before a long distance swim
Eating the correct foods and knowing when to eat them is a key component to performance in open water swimming. Having a good diet overall is important but eating right on the day will have a big impact on your performance.
It is recommended to eat foods that are packed with slow release carbohydrates that offer slow releasing energy. Foods such as wholegrain pasta and bread, sweet potatoes, porridge oats and brown rice are just some examples of this. Foods naturally high in sugar such as bananas also work a treat.
Don’t forget to give your body ample time to digest after any meal, the recommended minimum time for this is around 1 hour.
Hydrate
it is easy to become dehydrated when in the water especially when on long swims. Of course like any other exercise swimming makes your body sweat, it’s just not noticeable when already wet. Ensure you drink plenty of water before and after your swim as you may not get the chance when actually swimming. This will prevent you getting the notorious swimmers headache (dehydration). Electrolytes will also benefit you before your dip, these can be found in any large food store.
Always warm up
The first thing to do before any swim is warm up. A good warm-up before swimming can prevent problems like side stitches and muscle tightness that can sabotage any swim or make you more susceptible to injury. Although for open water swimming your body becomes acclimiatized when in the water it is important to promote muscle mobility and good blood flow around your body before taking the plunge.
Begin with a dry warm up involving a light jog if space permits, followed by dynamic stretching focusing heavily on rotation of the shoulders. This should prepare your muscles and joints for more vigorous activity and the distance ahead.
Along those same lines—don’t forget to cool down for at least five minutes of an easy pace at the end of your swim. This can include something as small as a walk and light static stretching. This will help reduce some of the buildup of lactic acid to stop soreness in your pumped muscles.
Pace Yourself
Are you checking your pace on your swims? You should. One of the most common reasons that beginner swimmers quit before they reach their goal distance is that they are swimming too fast and to hard. Although a speedy swim is impressive not being able to hit your target distance because your to puffed is not.
It can be difficult to find your perfect pace for a long distance swim, especially if new to it. A good tip would be to just start slow. Swim with a gentle long stroke that dosent leave you’re lungs gasping for air. Eventually your body will fall into a natural rhythm that you feel comfortable with.
Technique check
If by now you are considering long distance swimming or have already become a long distance swimmer, more than likely youve already mastered your own technique. However there’s always room for improvement! The slightest tweak in technique can make a huge difference in increased speed and distance during the course of a swim. Luckily for you I have compiled tip top tips on How to improve open water swimming: The ultimate guide. This gives a good insight on the minor and major things you can try whilst out in the open when going the distance.
Add Strength Training
On the days when you are planning to stay dry, land based fitness and strength training can help improve your performance in the water. Keeping up strength and cardio will keep your muscles in check and help prevent you becoming fatigued when In the water, which means you can put the extra distance in.
This dosen’t mean you have to spend hours in the gym. You can gain great benefits from bodyweight excercise that can be completed at home with no equipment. As little as 20 minutes of circuit training that is designed to raise your heart rate and pump blood through your muscles is perfect for this.
Don’t feel guilty about having a rest day or two! Rest days are an important part of any training programme. Resting the body is the only way muscles actually recover and repair. Ample rest will enhance your performance when swimming long distance.
Train Your Mind to Swim Longer
Long-distance open water swimming is as much a mental sport as it is physical. In addition to a physical training regime, you want to be sure you’re training your mind to go the distance as well.
Swim outside in different locations
Swimming in new places will help keep things exciting and adventurous. A change of scenery and a different swim route will help distract you from thinking about distance so much you’ll swim for longer than you normally would. Of course be sure to know that the environment your swimming in is safe. Check out Swim safety tips for more information on how to keep safe in the water.
Swim With Other People
The voice in your mind is sometimes all you need to push you through a tough workout, but sometimes it’s the voice in your head that can be your worst enemy telling you stop as your arms and legs are burning. Swimming with a buddy or two is not only safer but can help give you that extra kick of motivation to swim longer or harder. I like to call this friendly competition.
Many beginner swimmers say that they never would be able to swim long distances without swimming partners. Whether it’s because of peer pressure, the distraction of occasional conversation in between strokes, the motivational support, or maybe a combination of all three, swimmers who buddy up usually find that they can swim longer.
There are plenty of open water swim groups out there. These can easily be found online by searching your local area and open water swim clubs.
Fight the Mental Battle
Some beginner swimmers are physically fit enough to swim a certain distance, but they don’t have the confidence or mental strength to push themselves further. So how do we build our mental endurance and resilience?
In many cases, it’s simply “mind over matter.” While you could swim with others to distract yourself, you could also get creative and play mind games or simply lose yourself to the thrill of open water swimming. Although be it annoying on occasions, humming or singing a tune in your head can be a way to press through the burn and keep your mind occupied.
Dig Deep
Beginner open water swimmers often lack the confidence they need to swim through the discomfort that every swimmer experiences during long-distance training. But you do have it within you, everyone does! You just need to tap into that potential.
Try different ways to dig deeper during swims. To push yourself, it will hurt a little and you may find yourself desperate for more strength and stamina, but mental stamina is a muscle just like the ones that carry your body through the miles. Exercise your mental muscle and you will eventually find long swims not only easier but more enjoyable too! Another strategy I think about when pushing myself in the water is that the harder I push myself and the more pain I put my body through, the greater my mental reward will be at the end.
Set Small Goals
Having specific short-term goals to work toward can help with the mental challenges of swimming in the open for longer. Your goals can be as simple as, swim an extra 25 strokes before even considering stopping, and then a further 25! Before you know it you will be clocking up the distance. It doesn’t matter how small your goal is as long as it keeps you driven to push further.
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