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What’s the cause of my hip pain while swimming?
Swimming coach Cassie Patten troubleshoots a reader's hip pain, and shares some tips for preventing further discomfort.
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Move of the month: dumbbell overhead press
This exercise increases the strength of our shoulder by working the deltoids.
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How to keep your shoulders healthy
Swimming specialist physiotherapist Alex Ewart looks at what works and what doesn’t for preventing shoulder injury.
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How swimmers can protect their skin from the sun
Protecting your skin from the sun while outdoor swimming can be challenging. Read our guide to how to protect your…
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Move of the month: Bent-over row
This move helps strengthen and stabilise the shoulders, and protect from repetitive overhead movements in front crawl.
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Black Bean and Avocado Smash Quesadillas
In the run up to the Great North Swim, the UK’s biggest open water swim event, sponsors Arla share their…
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“It makes me feel young, healthy and silly”: Swimming for mental health
In honour of Mental Health Awareness Week (15-21 May), the Outdoor Swimmer team share their experiences of what open water…
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A short daily yoga and breathing practice
These restorative yoga poses allow you to explore your breath from different angles, says Liz Lowe.
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Move of the month: Donkey Kicks
Vivienne Rickman is your guide to a move that strengthens lower back muscles and promotes good posture – an ideal…
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Improve your day by setting intentions
Liz Lowe believes setting intentions using a chosen word can have a positive impact on our daily habits and interactions.
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Move of the month: Leg Raises
Leg raises are a core strengthener that target the abdominal muscles. Vivienne Rickman is your guide.
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Spring Clean: the healing waters of springs
From geothermal spas to icy plunge pools, Rowan Clarke explores the clean, healing waters of springs.
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How to breathe better
Liz Lowe offers tips and simple exercises for better breathing, which can help with tiredness, tension or anxiety, and boost…
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Move of the month: woodchop
Having strong core muscles is important in all our swimming strokes as it is in many functional movements in our…
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How to build a walking meditation into your outdoor swim
A short walking meditation is a way of extending and deepening the experience of outdoor swimming, and it will warm…
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Move of the month: Kettlebell Swing
This full body exercise works muscles in both the upper and lower body as well as the core. Vivienne Rickman…
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Foraging for swimmers: watercress
Offering a gentle rendition of wasabi’s heat, watercress (Nasturtium officinale) is one of the oldest known leaf vegetables consumed by…
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Use mindfulness to help you tackle challenges
Liz Lowe is your guide to how you can use mindfulness to help you recognise the transience of uncomfortable sensations.
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What should I eat during a marathon swim?
Jelly Babies, caffeine gels or peanut butter sandwiches? Swimming coach Cassie Patten and veteran long distance swimmer Colin Hill are…
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Bath products for swimmers
Nothing warms you through, soothes aching muscles and eases tension like a good soak after a cold water swim. Read…
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Take a seaweed bath
While you’re down by the water, why not gather ingredients for a restorative seaweed bath?
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Move of the month: Legs Up The Wall pose
This yoga pose is great after a long training session and before bedtime, aiding a restorative sleep.
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Post-swim recipe: Mushroom and lentil ragu
Warm up after your swim with a flask of mushroom and lentil ragu – perfect with a big chunk of…
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Move of the month: Lateral squats
Vivienne Rickman is your guide to a lower-body exercise that's ideal for breaststrokers.
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Post-swim recipe: Ranjan’s Chana Masala
Anna Southwell of Loves Cafe shares this authentic Chana Masala recipe cooked by Ranjan, an asylum seeker taking part in…
