You may run to get in better shape, burn calories, get fast, compete or keep healthy--runner's motivations all vary. While your motivations differ, almost all runners share the experience of having to deal with injuries. Certain injuries, such as stress fractures, require you to only perform non-weight bearing activities. One of the best available non-weight bearing activities is deep water running. A 2003 report in the "Journal of Sports Science" concluded that deep water running could help athletes keep their aerobic fitness for up to six weeks. If you are injured or just want to exercise without stressing your bones, try deep water running.
Cross Country Movement with Flotation Belt
Once you strap on your water running belt and get into the pool, you have to decide what exercise form you will use. One exercise option is a cross country skiing movement--where you keep your legs mostly straight while moving them backwards and forwards. The advantage of this type of movement is that it closely replicates how your ankles move and flex when running on land according to a 2006 study in the "Journal of Strength and Conditioning Research."
High Knee with Flotation Belt
While the cross country movement is one deep water running exercise option, it's not the only one. You can also try using a high knee exercise movement. If you were to take a look under water during this exercise you would see the knees coming straight up and down--and if you want to get in a good workout, they'd better be moving very quickly. While the high knee exercise doesn't mimic ground running as closely in your ankle's movement, you can use the same stride rate that you would while running on land which helps keep your deep water running exercise specific to over ground running.
Without the Flotation Belt
Deep water running can keep you in shape but only if you work out with a high intensity level. If you find yourself having to deep water run for a period of weeks or even months while you let an injury heel, keeping up your intensity level on a day to day basic can be a challenge. One potential solution is getting rid of your flotation belt. When you hit the water without the belt's buoyancy you have no choice but to ramp up your effort to keep your head above water. Try adding a few minutes without your belt to the end of a deep water running session.
