Throwing you in the deep end!

Aqua Jogging is more fun with company!

It’s a conspiracy here at CLA Team. We want to throw you into the deep end of a pool or into a lake! 

Aqua Jogging or Deep-Water Running has been used as a rehab exercise for injured runners for a long time and even as a training tool in the elite fields. Only recently there has been an upsurge in research and information about how deep-water running or aqua jogging is a great workout in it’s own right. Any athlete looking to capitalize on building cardiovascular fitness minus the pounding effects of running can jump right on in and get started. As a form of cross training aqua jogging is the most specific to running. It closely mimics your running form while using most of the same muscles and more of your upper body. What do you need to know? 

Gear Matters

Deep-water running tools. Pool and/or lake not pictured.

​The kind of water running we are talking about is done in water deep enough so your feet can’t touch the pool or lake bottom while you are running. Thus it’s great for those who need a break from the impact of running on land. You don’t need a lot of gear but you will want to grab a flotation belt made for water running or even a water noodle to give you some buoyancy. A wetsuit can work too if you are going to be in a lake or open water.
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You can water run without a flotation device but having a belt keeps your head easily above the water and helps you pay better attention to form.
 
Our local community pools do NOT allow aqua jogging during lap swim times but check pool schedules for either aqua jogging or deep-water exercise classes or just general public & adult/senior swim sessions. As a bonus, our community pools also have flotation belts available for use.  

Form Matters too

Upright form. Stand Tall when water running too!

A common mistake: leaning too far forward with your entire body

The water creates resistance as you move your limbs through it. When you are pool running, form should imitate your running style on land as much as you can. Some of the common flaws that happen are:

• Hunching forward from the waist
• Too much of a forward lean
• Letting your hips float up behind you
• Not having your feet under your body as you run
• Slow running cadence
• Swinging your arms across your chest or straightening your arms

 
That's right! These are the same sort of form issues that happen with regular running on land! Maintain an upright position in the water, move your arms from forward to back and work on hip extension by engaging your glutes. You may need to drive your knee upward more than your normal running on land and work for that hip extension. This is not a doggy paddle! The best part of deep-water running is that you can play with your form easily. It’s a great opportunity to work on running form issues on land that you may need to address. 

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!