Running is one of the most popular cardiovascular activities, but has a high number of injuries due to stress on the joints. Many runners who experience injuries from running find it hard to take time off to heal, and find that deep-water running is a great alternative. Deep-water running is stress free on the joints while providing a high-intensity cardiovascular workout. Water running can be done with weighted water running shoes, weight water vests, hand and ankle weights or free from equipment.
Aqua-Vest Deep-Water Running
Deep-water running strengthens all key running muscles and is a cardiovascular fat-burner. Experienced runners can use deep-water running as a source for cross-training to improve their land running or to get a break from leg-pounding the hard surface. This workout should always be in the deep end of the pool, submerged to your chin. If you are new to deep-water running, start without an aqua vest; you can add the vest once you are comfortable with the movements. Begin your deep-water run in the deep end, moving your arms and legs in more fluid, sweeping movements than you would on land. Doug Stern, deep-water running instructor for the New York Road Runners, recommends turning your toes slightly downward with your arms and legs straight, with almost no bend in the knees and elbows. Deep-water running should stay in one place with the shoulders directly upright over the hips. Once you have mastered the movement, you can add an aqua vest to increase the difficulty and intensity.
Interval Pool Running
Like deep-water running, interval pool running uses the deep end of the pool only. This high-energy workout takes you out of one position and moves you around the pool in timed intervals. Begin this workout with a three- to five-minute warm-up in the shallow end of the pool. The warm-up should bring your heart rate up gradually and include full range of motion in the joints. Walking briskly with arm pushes through the water is an excellent example of a shallow end pool warm-up. Next begin the interval section in the deep end of the pool, consisting of five to six exercises lasting three to four minutes each. The exercises should flow easily into one another without any breaks. Starting with deep-water running in place into power sprints side to side, into in place pool jacks is one example of how to structure your intervals. Always end your workout with a five- to eight-minute cool-down in the shallow end of the pool. To increase the intensity of this workout, use a weighted aqua vest, water running shoes or water weights.
Nekkid Water Fitness
Nekkid water fitness is a fun pool class for healthy participants, which utilizes the shallow end of the pool for cardio and strength training. This aqua workout combines traditional and nontraditional exercises for a workout that will break up running monotony. The "Idea Fitness Journal" article "Sample Class: Nekkid Water Fitness" suggests starting with a three- to five-minute warm-up, followed by 20 to 30 minutes of cardiovascular movements that are game-based. Exercise suggestions for this segment of the workout are: play ball, the hop, pecs, free form dance, kicks and brisk walking. End the workout with a five-minute cooldown.
