Water Exercise and Running Tips

Take it to the Water!

Overview:

Whatever your sport, fatigue and injuries are barriers to your success. Being at your best for those moments of competition is what training is all about, but surviving your training schedule without injury can be your greatest challenge. Running is one of the best forms of cardio-vascular exercise. It is also one of the primary contributors to lower body injuries. The unique environment of water running can help you reduce the risk of injury and increase fitness levels in ways that cannot be accomplished with land exercise alone. In a world of impact, start thinking amphibious. Explore how you can combine land and water exercise to stay in top form longer and with fewer injuries.

What's so special about water?

Although various forms of water exercise have been used for centuries, space age research now documents more reasons than ever to take training and recovery programs into the water.

Before you Start...

Safety:

Before embarking on any exercise program, you should be examined by a physician, particularly if you have any known heart or blood pressure problems, any metabolic disorders, or have been previously inactive. The instructions and advice presented here are not intended as a substitute for medical counseling. Not all exercises are suitable for all people. Start at an easy or beginning level and then work up to more advanced levels as you gain conditioning and experience. Never run or exercise in the water alone.

Equipment:

Wear an AquaJogger® flotation belt. It is nearly impossible to maintain the correct movement patterns without one. If you are working out in a confined area, you may want to use a tether such as the AquaHitch. Other options that will add more intensity and variety to your workouts include AquaRunners® for your feet, hand-held DeltaBells®, and/or WebPro Gloves® for increased upper body resistance.

Pool depth:

The depth of water you need for deep water running is determined by your height. The water level should be at least up to your chin so that your feet are off the bottom of the pool once you put on your buoyancy device. This usually requires a pool depth that is at minimum about 6" less than your height.

Flotation and buoyancy:

It is important that you have sufficient flotation support for the body so that you can comfortably keep your head above water without compromising your running form. Your body's natural flotation level will determine the amount of additional buoyancy you need.

Water temperature:

Most athletes train in water that ranges from 82-86 degrees Fahrenheit. Water temperature should not exceed 90 degrees Fahrenheit for a training session. If the water becomes colder than 80 degrees Fahrenheit, you may become uncomfortable due to problems maintaining body temperature and performance.

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