I’ve received lots of questions on how it is I do this pool running I’ve been rambling about lately. As I mentioned before, the water and I were not friendly before I tried pool running so jumping in the deep end was no small feat for me. But I sucked it up took the plunge. You can too.
First here’s a little video that demonstrates pool running to give you an idea of what I’m talking about.
Equipment: From flotation belts and vests to sandals, hand weights and more, a variety of aqua jogging equipment is available. Personally I only used the flotation belt so far, although my YMCA has handweights as well. Maybe I’ll give them a go next time but frankly the resistance from the water alone provides more upper body workout than I bargained for.
Step 1: Strap the flotation belt around your waist. I’ve been wearing it so the floaty material is predominantly across my back, although I’ve since learned that putting it across your abs will vary the workout.
Step 2: Get into deep water. I do my workouts in 12 ft so there’s no chance (hopefully) of touching the bottom.
Step 3: Simulate a running stride. Swing/pump your arms as you would when running but keep them underwater. My research indicates that some people do more of a cross-country skiing type stride, while others do more of a high-knee technique. All of it is fine. There’s really no wrong way as long as your heartrate is elevated, you’re getting a workout.
Things to keep in mind:
You should be neck deep in the water
Keep your abs contracted
Maintain an upright posture as much as possible
If you are poolbound as I currently am, take your running schedule and simulate the workouts as much as possible.
I’m a FIRST devotee so I do 3 key running workouts per week:
Speed intervals: I simulate these by spending the prescribed interval length churning in the pool, then resting say 90 seconds to 2 minutes, according to my plan. To really scare the crap out of challenge myself on 400’s I take the belt off and churn in the water for 1 minute intervals with rest breaks in between. 10x 1 minute pool running sans belt = 10x400m.
Tempo run: I’ll do a ‘mile’ or so warmup at an easy pace then pick it up to one that is comfortably hard.
Long Run: I spend as much time in the pool as the run on land would normally take and work at a perceived ‘easy’ pace.
Q&A
What do you do with your arms?
They stay underwater. I alternate pumping them, holding them somewhat still and scooping water just to mix it up. There is no right or wrong way to move them, as long as you stay upright and arms stay under.
What kind of shoes do you wear?
As I said above, there are sandals available, but I go barefooted.
Do you stay in one place or move forward?
I find that depends on what my arms are doing. If I scoop water I move forward slowly.
If I do speed intervals, I tend to more forward a little more.
I actually enjoy moving up and down the lane just to break up the monotony.
Again there is no right or wrong.
Aren’t you bored silly in the pool for that long?
Like anything else, you do what you have to do. For many of us the treadmill is no treat. But we do it because that’s how we achieve our goals. I like to think of it as training for mental toughness. Like treadmill running there are things you can do to spice it up:
If possible, bring a boombox to the pool deck.
Change up your pace just like you’d mess with the buttons on a treadmill.
Change up your form: Alternate high knees with striding. Or an easy length with a sprint length.
Visualize terrestrial running, or finishing your goal race.
People watch my personal fave
How do you feel after a pool run?
I feel like I’ve gotten a good aerobic workout but without the pounding and creakiness structural fatigue of conventional running.
I also feel much more refreshed both during and after pool workouts simply because body temperatures stay lower.
Final words
Only time will tell for me just how effective pool running is. I’ve read tons of inspiring stories of people who’ve had dramatic success with it. I can say that it is not nearly as bad as I built it up to be in my mind, and frankly, I’m thinking about incorporating some pool running into my regular weekly schedule as it’s such a wonderful way to reap the benefits of running without risk of injury.
Thanks for all the info! I had no idea all the specifics 🙂
Thanks for the info, that was really interesting I've never heard of it before but I seem to keep getting injured at the moment so it might be a good thing for me to try.
I'm also loving the first plans, hopefully once I've built up my endurance three runs per week will fit alongside my boxing training nicely 🙂
Super informative post. Thanks for sharing. I am so impressed my your determination to work through this injury!
Oh wow, thank you so much for all of this info! I tried pool running with a girlfriend once except we had no idea what we were doing and basically just ran in place in the shallow end. DUH!
I also love that you simulate your usual "FIRST" workouts in the pool. Awesome!
I am curious about it, particularly to relieve pressure on knees and legs, more so if I am injured. Thankfully haven't had that problem yet. How does the workout compare to a straight swimming workout? I know the FIRST book is big into swimming workouts too.
You ROCK the pool, girl! When there's Boston pool marathon, you are going to win hands down! Until then, you and me we just will do what we can…and party after nevertheless :). Hang in there – I'm feeling a lot better today so if I can swing this crud, you can too! You're being so smart and I know it's going to pay off!! Happy Thursday :)!!!!
Girl you are a champ! Rock on! I love your devotion even while injured and I can't wait to see how you end up on the other side of all this. Thanks for breaking it down and giving us all a great insight!
Very helpful – way to rock it!
Hi Marcia,
Way to be a fierce rock star!! I just love your great attitude and determination:) Good job in the pool my dear!!!
thanks for this. i definitely didn't know all the facts!
Thanks for answering those questions; it was a very informative post. It sounds like you are really taking things in "stride" and keeping a positive attitude in the face of adversity. Great job!
Great Job! I had a difficult time getting information on pool running when I started, so I have a video and information as well!
http://rundash.blogspot.com/2009/11/pool-running-video.html
Keep it up and get better!!
It's really interesting to think about. It actually seems like great cross training for runners. And I really appreciate all the info you gave us here.
I'd love to almost try it out, i just don't have a deep pool available.
There's nowhere around here to do this I don't think but it seems like a smart thing to do on a regular basis.
Thanks so much for the dets! I would go for the people watching as entertainment for sure. Keep it up!
Thanks for the visual, that's so neat! I wish I could afford to do this once a week!
It seems we have something, or two things, in common….(Boston and Achilles), except I am hoping mine is much less severe than yours as I'm still trying to run…and afraid of water! Yes, you read that right, I can't even swim. I will be following your blog religiously though. I have a long run tomorrow. I have my doubts, but if it doesn't hurt after the first mile, I will keep going.
Elaine
very interesting! i had heard of pool running, but probably would have attempted something oh-so-wrong if i ever went to try it out for real 🙂 now i will know better!
Thanks for this informative post. Do you know of any locations in the city to pool run?? 5 weeks to Boston and think I have a case of tendonitis. Any help is appreciated.
Anon: I'd check out your local YMCA. Sorry about the tendonitis!