What is the 'Make 1K Wet'?

Springtime is the season for marathons and training. It's just days before the London marathon, which takes place on Sunday 23 April, and both amateur runners and the world's elite are in training.
The traditional preparation method consists of three to six training sessions a week, working on pure endurance, and interval training sessions, plus a balanced diet and plenty of hydration. There is, however, an innovative and more complete method: the specific 'swimming' programme. This is why Speedo has launched its "1K Wet" programme which, after a little practice, produces the same performance time for 1 kilometre in the pool as for 5 kilometres running.

In Swim2Run, the third episode of which will be shown during the London marathon, Eurosport follows two experienced runners who want to finish the race under the 3 hour 45 mark. Advised by former triathlon champion Annie Emerson, who devised the "Make 1K Wet" programme with Speedo, the two athletes took to the pool to put swimming as marathon training through its paces in a real live test.
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What benefits does swimming have for runners?

Increased overall muscle strength
- When swimming, you have to overcome the resistance of the water, and any effort expended in the pool makes a contribution to every muscle, from tip to toe.
- With swimming, both the upper and lower body develop equally. It strengthens the back and this means an optimised posture for running.
- Swimming strengthens the following upper body muscles: trapezoids, deltoids, pectorals, biceps, triceps, forearms, abdominal and back muscles.
Improved breathing
- The abdominal breathing used by runners has to be millimetre-perfect on the day of the marathon. Swimming strengthens the abdominal muscles, which are, naturally, put to a stern test.
- Swimming can be used to work on your breathing techniques and synchronisation. The variety of strokes (crawl, breaststroke, butterfly, backstroke) offers the sports person a variety of breathing patterns too.
Protecting joints and avoiding injury
- Running will always be a traumatic experience for the body, mainly for the joints (knees and ankles), which have to withstand up to three times the athlete's body weight under load. These joints are also put to the test in everyday life. Preserving them is a daily struggle.
- Because there are no knocks or impact against the ground in swimming, the body is not exposed to injury and can, in fact, stretch out. As what is known as a "supported " activity (the water will support 90% of the weight of the human body), it helps the athlete to avoid traumatic injury (sprains, fractures), post-traumatic injury (arthritis) and wear and tear (arthrosis, compacting and pinching of joints and vertebrae).
Optimised recovery before and after the marathon
- Recommended by sports doctors, swimming even offers the sports person the chance to continue training when injured, or just to take some physical exercise. It optimises recovery prior to and following a marathon. The massaging contact with the water improves blood circulation and eliminates toxins.
Swimming breaks up the routine of preparation
- Just as much as the physical activity, the psychological aspect is an essential factor. Especially when a major goal is looming. Going to the pool breaks the routine, helping the athlete to overcome any mental fatigue caused by using the same old programme in the run-up to a challenge. A water-based activity gives an opportunity to set new goals if problems arise.
More informations at www.speedo.com/make1kwet
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