Cold Water Swimming for Runners

After watching Chris Hemsworth’s series Limitless early last summer, I started to seriously consider cold water swimming. Episode 2 “Shock” looked at evidence demonstrating how exposure to cold temperatures could boost our immune systems and (amongst other benefits) reduce inflammation in the muscles, leading to faster recovery. That was music to my ears: I am getting older and need ever more time to recover, especially from a long run.

After doing some research I came across this excellent article written by Dr Mark Harper which inspired me to finally commit to cold water swimming.

We are fortunate to live in Clevedon, North Somerset which is on the coast of the Bristol Channel, and where there is a much-loved Victorian sea-filled lake which tops up each spring tide. It being only a ten-minute walk from home, there were no excuses!

So, I started outdoor swimming in the early summer here in the UK and balmy water temperatures around 17^oC.  My goal was to keep going for as long as I could stand the cold, and I expected to stop during the autumn. Other than whilst on holiday in July, I have swum outdoors at least once a week since then. I can remember my first swim below ten degrees and was chuffed, feeling a real sense of achievement. Last week (January) I managed an eight-minute swim at two degrees. Eight minutes was way too much time in such cold water and going forward I will pay more attention to the clock – I was half way round a mini-loop when I started feeling very cold. Lesson learned.

The cold water has proved amazing for my legs and general recovery after a run. During the summer I would finish my runs at the lake, swim in my running skins and then run home (wet). Once the autumn set in, I wrapped up warm with a hat, gloves and dry robe, and walked to and from the lake. I’m still swimming in my running skins but now with the addition of a cap, thermal boots and gloves.

My winter trail running mileage has dropped off a cliff as I like to go out early and have had enough of tripping on tree roots in the dark, so my winter runs have been mostly on the road. However, swimming in the cold lake, often during rain or sleet, offers a similar experience to trail running in all conditions: out in nature – just you, the elements, a few seagulls, and rare like-minded souls.

I certainly enjoy a great buzz and ‘high’ feeling once back and showered and don’t see myself stopping anytime soon. I’d encourage any ultrarunners to give it a try while the waters are cold, following the Outdoor Swimming Society’s safety guidance, of course – and let me know how you get on.

– Andy