Deep Water Running Has Many Benefits for Runners Including Injury Recovery!
Runners everywhere are discovering deep water running as being one of the best options for cross-training.
Basically, it is running in deep water, suspended by a flotation device such as a vest, belt or Aqua Jogger. You can achieve the same workout as when running in less time and with less impact. Water running uses the same muscles as regular running, but it is much kinder to your body.
Water running offers a more intense workout as the water density provides resistance everywhere. Athletes are choosing to run in water when they are injured, when they want to enhance their training, when they want to work on their form, and when the weather is not suitable for an outdoor workout.
Studies show that athletes who trained by running in deep water as opposed to running on land did not lose their fitness. It is an effective method for runners to stay fit when they cannot run on hard surfaces.
Benefits of Deep Water Running
There are numerous benefits to pool running. Here are some of the reasons why you should consider adding deep water running to your training plan:
Increases muscle endurance due to increased resistance in all directions
Helps you recover from injuries while continuing to train
Improves running form
Stress-free, non-impact workout
Provides strength training in both arms and legs
Helps beginners ease into land running
Provides cross-training that most closely resembles land running
Provides a great cardiovascular workout
Prevents injuries
How to Run in Deep Water
To run in deep water you will need a flotation device such as an Aqua Jogger Belt to keep you suspended in the water. Your feet should not touch the bottom. Warm up first by swimming for a few minutes. Then start in the shallow end and gradually move into deeper water until your feet can no longer touch the bottom.
When you are suspended in deep water, use your normal running form and start running. Keep your shoulders back and your head up as you would do on land. Try to keep your alignment straight without leaning. Run for 5-10 minutes initially.
Pool running provides a lot of resistance, so you will tire very easily. With practice you will be able to run for longer periods of time.
When you are able to maintain your form while water running, you can add variety to your training by doing intervals. Run at a faster pace for 5-10 minutes, followed by a slower pace for 5-10 minutes. You could also do laps at a regular pace and then laps at a sprint pace.
To learn more checkout this helpful Water Running Handbook and also check out the video below for a demonstration of pool running techniques.
In addition to deep water running, you can also add water aerobics to your workout. Use water barbells to build strength in your arms and give them a great workout.
What are your running goals for 2023? What was your greatest achievement in 2022? A new year is the perfect time to set a new goal and reflect on last year's achievements. Please share your new goals…
Learn how to stay healthy and keep running using the power of our mind! Are you often plagued by headaches, colds, influenza, sinus infections and other common illnesses that keep interfering with yo…
The holidays create many golden memories, but they are also a very stressful time for many of us. Stress often creates illnesses that we would happily do without. We want to stay healthy so we can fe…
We all want to stay motivated for running as we know how powerful it is. Motivation is a powerful driving force that cannot be deterred and when we are truly motivated, there is no obstacle that can…
I want to my feet to be warm and dry when winter running but buying waterproof running shoes is not the only option. Find out what else you can do to stay dry and warm this winter while running.
Runner’s knee is a painful knee injury that accounts for 27 percent of all running related injuries. Find out how to speed recovery and prevent it from re-occurring.
Choose how you deal with running pain and avoid injuries! We can help stop injuries from developing when we choose a different response to pain, which can also help us develop a coping strategy for a…
When you have this condition, you will experience pain on the outside of the knee while running. The pain is usually sporadic—appearing on some runs and not on others. Find out the causes of ITBS, wh…