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:

Deep Water Running
  • 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.


Other articles:

How to Prevent Running Injuries

How to Use a Foam Roller

Best Treadmill


Back to Top

Return to Injury Recovery


Our Running Form Template Can Help You Run More Efficiently!

Instant download!

* indicates required

I promise to keep your email address secure and use it only to send you my newsletter. You can unsubscribe at any time!


FTC Disclosure: As an Amazon Associate, I earn from qualifying  purchases.
Learn more.



Loading Comments
#disqus_thread { min-height: 200px; }

Recent Articles

  1. Affirmations Help Runners Achieve Their Goals!

    Oct 02, 22 08:10 AM

    Affirmations Work

    Affirmations are powerful and can work for everyone but they must be done properly. When they don't work, we must find the reason and correct it.

    Read More

  2. How to Relax While Running

    Sep 14, 22 07:07 AM

    How to relax

    Relaxing your body will improve running performance. Tension promotes injuries, draws energy from our bodies, and prevents us from running our best. A relaxed body uses less effort and thus can run f…

    Read More

  3. Finally - a cure for hiccups!

    Aug 30, 22 12:40 PM

    HiccAway

    Do you or someone in your family suffer from troublesome hiccups? HiccAway is a drug free, reusable natural cure for hiccups. Works instantly with water!

    Read More

  4. 5 Reasons Runners Need to Meditate!

    Aug 30, 22 04:39 AM

    Meditate

    Meditation improves our health but it also improves running in numerous ways. Find out why runners need to meditate and how you can start your meditation practice today.

    Read More

  5. A Loving Kindness Meditation For Running

    Aug 22, 22 12:28 PM

    Loving Kindness

    Much research has been conducted on the effects of loving kindness meditation on emotional and physical health showing incredible results. Now you can practice while running!

    Read More

  6. An Ancient Technique that Improves Running

    Aug 05, 22 02:21 AM

    Ancient Technique

    Use this technique to develop focus and awareness to improve running. Move more easily and effortlessly.

    Read More

  7. How to Stop a Charley Horse Instantly!

    Jul 28, 22 09:48 AM

    Charley Horse

    Stop a painful charley horse cramp instantly! These painful calf cramps must be stopped immediately to prevent the muscle from becoming sore. Find out how!

    Read More

  8. Make Running in Hot Weather Easier!

    Jun 30, 22 05:54 AM

    Hot Weather

    We can take action to help our bodies feel more comfortable running in the heat and prevent the onset of heat related illnesses!

    Read More

  9. Behavioural Kinesiology Can Help Us Become Stronger Runners

    Jun 18, 22 01:00 PM

    Behavioural Kinesiology

    Run strong with behavioural kinesiology. Use this technique to positively stimulate our muscles to stay strong while running.

    Read More

  10. Is Taking Walk Breaks While Running Cheating?

    May 25, 22 12:24 PM

    Walk Breaks

    Find out why many runners swear by it as the safest and most enjoyable way to build strength and increase endurance.

    Read More