Fix Your Flat Swim: Running Form & Rotation for Swimmers

Runners transitioning to swimming often struggle with body rotation, a key element of efficient freestyle, according to swim coaches. The tendency for runners to maintain a flatter body position in the water stems from the mechanics of running, where a stable, relatively flat posture is crucial for forward momentum.

Loren Ward, co-owner and lead coach at Passion Fit Coaching, emphasizes the importance of a high body position in the water. “Very simply, your body position should be high and straight in the water – What we have is an essential part of your swim foundation,” Ward explained. A low body position creates drag, effectively adding resistance to the swimmer’s progress.

Effective freestyle technique relies on core rotation to drive the stroke. Controlling this rotation allows swimmers to generate propulsion primarily from their arms, rather than expending energy fighting against water resistance. According to Runner’s World, controlling balance and rotation through the core is fundamental to maximizing forward propulsion.

Incorrect rotation – either too much or too little – can significantly reduce swimming efficiency. A YouTube video from October 2021 highlights this issue, noting that improper rotation slows swimmers down. Similarly, a recent YouTube video from March 2025 focuses on perfecting body rotation for freestyle, suggesting it’s a common area for improvement.

The benefits of swimming as cross-training for runners include improved endurance, cardiovascular fitness, and muscle strength, while providing a low-impact workout. However, realizing these benefits requires attention to technique, particularly for those accustomed to the biomechanics of running.