Form Matters too
Why it Matters
A comparable run on land can very easily be mimicked in the water especially for general aerobic pace (i.e. that “easy pace” we are always asking you to run). Land running performance can be maintained with deep-water running in trained endurance athletes and it can be a great way for those new to regular exercise to improve aerobic fitness without as much risk of more pounding. There are arguments that your upper body and core are getting more of a workout than on land because of the resistance of water. That also means that you may burn more calories for a comparable water run.
Just like on land, working harder at a run in water requires concentration. To raise your heart rate, increase your cadence and effort. This is great way to translate tempo and interval runs into your water run and we encourage that. After a suitable warm up, you move your arms and legs faster (at a higher cadence) without losing form to create the harder interval. You’ll feel your heart rate and breathing increase. Take a recovery interval and begin again. Your can expect your heart rate to be 10-15 bpm lower in the water than when running on land. Current theory believes that this is a result of the pressure of the water on your body means more blood returns to the heart so more blood is pumped with each heart beat. Water temperature (just like air temperature) affects your heart rate as well. With warmer water, you can expect your heart rate to be higher.
And just like with a real run, if you feel pain, stop. Monitor your form and readjust. Poor form in water running just like in land running can cause it’s own issues. If you are water running because of injury, make sure to clear water running with your doctor.
When you first start aqua-jogging, just like any other cross training activity, it can take a few sessions to get a feel for how best to make it work for you. Give it a try. The best part is that with no impact, the risks are minimal.
Jump in, the water’s fine!