How to swim without getting tired: The exact steps to follow
Do you want to learn how to swim without getting tired?
Then get a cup of your favorite drink and make sure you read this article till the end.
As a beginner, or even a professional swimmer, the one question you really want to know is this…
Getting the answer to this will ensure that you swim for longer distances and also become better
While learning to swimming, I asked a lot of questions and did a lot of research on how to improve my stamina and become a better
In this article, I will sharing my top 7 tips on how you can start swimming without getting tired
1. Don’t short your strokes
This is an important tip to consider if you want to increase your stamina while swimming
Long strokes are very crucial for swimming long distances
The simplest way to achieve this while using the front crawl is to start with the proper body position.
This is usually a flat and horizontal position which is necessary at all times because it minimizes drag while using your movement efficiently
With your body properly positioned, you need to reach as far forward as possible
When pulling back you want to make sure that you use maximum force while stretching your opposite arm as far back as possible.
These two motions (stretching your arms while your body stays flat and horizontal) are the basic mechanisms that will propel your body forward giving you more power and momentum for swimming long distances
So you want to make sure that you avoid shorting your strokes as this will only give you less propulsion with high energy consumption.
Here is a Youtube video showing you exactly how to do it
2. Learn how to breathe properly
While swimming, the one thing that will give you maximum edge to keep going over others is learning how to breathe properly
Your body and muscles need oxygen and you have to accept it and adapt to it if you want to increase your stamina
There are 3 basic tips that you want to ensure you get right to become better at breathing while swimming
Keep your face in the water. This might be a little uncomfortable in the beginning but you want to learn how to keep your face in the water while swimming
If not done properly, you will lose the optimal swim position we talked about above and this causes more problems for you.
Exhale while under water. This is a common mistake among beginners and intermediate swimmers.
They exhale and inhale quickly when they turn to breath
Doing this gives you little oxygen and being underwater while holding your breathe also does not help either.
The best way to do it is to breathe in while turning your head and breathe out while your head is underwater using your nose and mouth.
This way you get as much oxygen as possible while minimizing the time your face is out of the water and your head is up.
One sided breathing. This is usually a technique employed by long distance swimmers to get in as much oxygen as possible
Using this one sided breathing technique gives you good rhythm and good flow of oxygen and also helps conserve your energy.
Here is a Youtube video demonstrating this technique perfectly
There is one thing you need to watch out for while implementing this technique
You want to watch out for a slight body imbalance and make sure you correct it while swimming.
3. Eat and drink the right foods
If you have been swimming for a while now, then you know very well that swimming is very taxing on the body
It consumes a lot of energy as calories are burned and fluids used up
As a result this expended energy needs to be constantly replaced using the right ingredients.
Read this article which goes in depth about the ways you can improve your diet as a swimmer
The general rules are you want to make sure you eat whole grains, vegetables, proteins and drink a lot of water
These will provide for your body the much needed nutrients it needs to stay active and fit to get you swimming long distances without stress.
4. Build your fitness gradually
Ever heard the saying “Rome was not built in a day?”
Same thing applies in swimming
For a long time while conversing with swimmers, I have noticed that simple things like lap counting and keeping a steady pace is very important
Long distance swimming is a gradual process, no need rushing it
You need to set your workout goals, so you can accomplish it while gradually getting better
If you rushing in and attempt to do a 10k swim without the proper preparation might result in an injury or worse
Here is a simple and tested route you want to follow
Build your sets by starting with 50 meters at a certain pace for 10 intervals and gradually increase it to 75 meters and 100 meters
This will help build your fitness and endurance while increasing your strokes and efficiency in the pool
Doing this is very safe and satisfying as you get to see your progress without having an injury or completely breaking down.
5. Pace yourself and relax.
Break down your workouts into small sets - usually a set distance or lap that you can comfortably complete without getting tired.
If you find yourself getting tired, then rest before attempting the next one
Once you find out that you can cut your rest time to 10 secs between short sets without feeling tired, then you can gradually decrease the time between sets until you can combine them without stopping to rest.
This way you will slowly train your body and build up your endurance to swim long distances without getting tired.
Frequently Asked Questions
1. Why do you get so tired after swimming?
There are a couple of reasons why you get very tired after swimming
Here are a couple of them
It makes use of all your major muscle groups
It is an aerobic exercise
It uses resistance as you are going against the resistance of the water while swimming
Other factors such as the temperature of the water also play uge factor. This is because cold water can cause muscle strain due to a decrease in blood flow and hence your body needs to work really hard to stay warm.
Check out this article that explains more of this process in depth
2. How do you relax while swimming?
Learning to relax is one of the things that you can to do to ensure you increase your stamina and swim for long distances
Here is a simple tip which you can use to relax better while swimming.
It’s called the Dead man’s float
It’s done on your stomach facing the bottom of the pool while your body floats on the top of the surface while your back is exposed to the air
Start by standing or crouching in the pool (depending on how deep it is), with your shoulders at the surface of the water.
Take a deep breath, tuck your chin to your chest, and put your face in the water.
Slowly let your body relax.
Your hips should start floating up to the surface of the water. Your legs will probably still dangle, and that is fine.
Now move your arms above your head, in line with your body, so that your hands are slightly under the surface of the water.
This should move your legs up closer to the surface of the water.
As you relax, your body will float in a straighter line at the surface of the water.
The more you practice the Dead Man’s Float, the better you will get at relaxing your body on command in the water.
This will make it easier to swim, since you will not have extra tension in your body, and it will also make it easier to relax and keep calm if you are ever in an emergency situation in the water.
3. What is trickle breathing while swimming?
Trickle breathing is a technique you use to control your breathing while swimming front crawl.
It simply means gradually breathing out while your head is underwater.
Trickle breathing is usually suggested by most coaches over explosive breathing as it helps to give you maximum oxygen