Aqua-jogging or aqua-running is the term used for running in a pool. It can be performed in two ways: feet touching and feet not touching. With the feet touching you will propel yourself across a pool pushing yourself with each stride. The feet not touching approach is done in deep water with a waist float that keeps you bouyant. You run in place. In either approach you can add upper body resistance training too.
Aqua-running is advocated as part of rehabilitation for injured runners. It is also ideal for cross training. So it can be integrated into a full-scale training program. It is running-specific which actually makes it better than all other forms of cross-training. It is also a good exercise during recovery periods such as post-marathons or long racing seasons.
There are benefits and detractions to each approach.
- Both give you relief from running on the hard surfaces (It’s excellent for shin splints, tendonitis, knee, fasciitis and many other lower leg ailments).
- Both provide resistance workouts while doing running specific movements (you run against resistance of the water).
- Excellent workouts can be completed in well under an hour.
- If you use the feet-touching approach no additional equipment is needed (ok, other than the pool).
However they also may not be the greatest cross-training for the following reasons.
- You need a pool! (Ok, if you are creative you might be able to use your local pond.)
- Public pool hours may not be year round or on days that you can make it.
- Though it does strengthen your legs due to resistance it may also make your legs sluggish (it’s neuromuscular training)
- It’s not as satisfying to some runners because you can’t quantify your mileage.
- It’s boring, boring, boring. (Not scientific… it’s my opinion.. some people love it)
So, does aqua-jogging benefit “real” runners or is it just a marketing and flavor-of-the-month workout? Aqua-jogging has been around quite awhile which is good because it has been studied. Researchers in various studies have found that it can “maintain conditioning for up to 8 weeks”. Since studies themselves don’t go on forever researchers cannot advocate beyond what their studies revealed. It is reasonable to extrapolate for everyday purposes that it indeed could be far longer. Integrated with traditional running workouts there is no reason to believe that it wouldn’t work long term.
Olympic level athletes have incorporated aqua-running into recovery & rehabilitation training. I have used it with numerous athletes myself and definitely conclude it will help almost any runner – injured or not. I had one runner who aqua-ran 3 times a week and run on land only once per week over a 2-3 months. We gradually increased runs on land and despite months of away from regular training she was able to race a 5k as fast as she did previous to the layoff. I have another previously injury prone runner who incorporates it into his regular weekly workouts. He has remained injury free for almost two years now.
Here’s how you do a workout. First and foremost it is not a steady state running motion that delivers optimal benefits. You also have to pay attention to your running form. Remember you are training your muscles to move in a specific manner. Though this may be part of your warm-up and cool-down (yes, you need to do that just like you would – or are supposed to do – on dry land) it is not referenced in the research. Interval like sessions are what works best. Any interval session you do at the track you can do in the water. Instead of distance go by time. adn instead of pace go by effort. One minute hard, thirty seconds easy repeated 20 times for a total of 30 minutes is a simple one. With your warm-up and cool-down you have a nifty 40 minute workout. Don’t be limited on your workouts. To keep variety and interest (the one thing that just slays me in aqua running) make your interval training more complex: ladder workouts (2-3 sets of intervals of :30, 1:00, 1:30, 2:00, 1:30, 1:00, :30); pyramid workouts (hard repeats starting at 15 seconds and increasing by 15 seconds on each rep with half as much recovery easy “jogging”; or reverse the sequence); very short very hard intervals (alternate every 10 or 15 seconds).
To fight boredom try to do workouts with a companion or even a group. It’ll be more fun and keep you occupied.
Your effort is your only true gauge since you cannot measure your distance covered. This is one case that your heart rate can be used to be sure you aren’t going too easy. Efforts on the hard intervals should reflect mile pace effort. Remember, since you are “running” against resistance your legs will not move as fast as on solid ground. Again, it is the effort you are gauging. If you were to do just a steady run effort all bets are off as far as benefits go. Aqua-running may help condition a completely non-conditioned person that way but not a reasonably trained athlete.
Filed under: Running, Science & Running, Training Effectiveness
If I hurt myself running, I’d rather just not do any sort of motion of running. I’d rather take a rest. If I’m going to get in a pool, I’m going to learn how to swim. I think that would be better than running in place in water.
Well, I completely understand your point. All I can say is that you will lose conditioning with swimming (as far as being a runner is concerned) and you won’t with aqua-running. The neuromuscular-specific conditioning benefits from swimming to running are little to none. On the other hand, swimming is better than doing nothing at all while laying off running.
I have a stress fracture and am out of collegiate competition for a while so i have taken up aquarunning and i was just wondering if it is necessary to alternate with hard and easy days like you would land running.
Great question. Since there isn’t the pounding you get on hard ground you can workout pretty hard but you do have to obey the principles of conditioning – You break down during workouts and build up during restdays – the hard-easy concept. Everyone is individual so experiment. At the same time, I would push more often aquarunning than the usual terra firma running. Use a variety in your workouts – different interval times; add some resistance work with your upper body while you’re at it. Of course cycling (doing interval nature workouts) is good also. You’re doing the right things… keep it up and drop me a line on your progress.
thank you! Also, I was just wondering, is it just wishful thinking or actually possible to get better from aquajogging, or will i just maintain fitness these few weeks and be the same speed and all that i was prior to my injury?
The key to answering this question is really with more questions. What condition are you in to start? At elite levels, it’s doubtful to progress. However, at more novice levels you certainly can progress. As a collegiate runner if you do not usually do any type of quality work during the fall and instead do most of it during track season, then it is possbile gain some conditioning. What is interesting about the research is that it is limited to the time of the study – so they aren’t documenting what would occur if they continued or if they infused workouts with progressively more difficult intervals. I have several injury prone runners who I have doing aquarunning year round at least once a week in place of a terra firma running workout. They do great. One has set PRs from the mile to the ultra-marathon. So, I think the bottomline is this: the science supports this as a viable replacement or supplement to running and improving conditioning. As a college athlete you know what it is like to work very hard. Apply the same effort and intensity you would on the track… I think you will surprise yourself. You may lose a step do to the loss of the “feel” for running on the ground… but your return to pre-injury paces may be VERY short.
I was searching around today to find some quality info on pool running when I came across your blog. I’ve since added it to my “Leaders of the Pack” blog list and will continue to peruse your site. I hope you don’t mind that I’ve references this blog for my post today. I just really agreed with the info you gave on the subject.
Thank you for giving pool running it’s due respect. As a collegiate runner we incorporated it regularly into our weekly routine during specific times of each season. And of course used it when faced with the inevitable injury.
You definitely get out of it what you put in…. and mentioning the heart rate monitoring as a way to gauge effort was appreciated.
I’m currently nursing some left leg issues (hamstring and calf) and find not only benefit in pool running workouts but also find the pool an excellent place to stretch and just loosen up. Actually , my college coach would even have us go in the pool to walk around/ loosen up after a long run. Any insight on whether this actually does help as a recovery tool?
Thanks again for this post/your input on this topic.
Thanks for adding me to your site. I like your site… some very nice PRs.
I wish I did have some concrete research based info on using it post long run recovery. However, I woudl say that it absolutely won’t hurt (unlike some other things) and it most likely will give subjective relief. But, probably much like a massage, there is scant data that supports it as a recovery tool. My advice – if it feels good and you believe it helps recovery – definitely do it!!!!!
PS
Ok, from now on I’ll call it “Pool Running”. And if I’m ever in NYC I’ll join your Wet’N'Wild Wednesdays!
I could probably handle aqua running… since after thinking about it a bit more, I do recall a time in Tulum, Mexico where I went for a nice run in the Atlantic (which obviously can’t be labeled as a pool). I think it’s more or less the “jogging” that needs to go. Ha!
Thanks for the feedback!
This is my third year of aquajogging – tethered and off the bottom – I am in for an hour + 20 minutes. I began because of Achilles tendonitis and haven’t looked back. I play racquetball and have rencently won my 4th “A” level club league that has many decent players of al ages. I am 66. I begin with a “sufing” arm motion, legs running, tilted back 45 degrees for warm-up. I go prone and do 100 circular arm rotations, I do 300 breaststroke and 1200 freestyle for a swim. I do the surfing thing and arm/shoulder rotations again. Then I do 1500 running strides, changing arm movements and angles for a varied upper body workout. You could use the clock but I prefer counting….the Rainman was my favorite movie. thanks…tc (ps…don’t drink anything 2 hours prior)
[...] interval like, high quality high intensity versions of your exercise on exercycles, ellipticals, aqua-running etc. It has been shown to retain conditioning effectively for as much as 6 weeks. Though you may [...]
My question revolves around using pool running to increase and improve your aerobic base for young runners who are not mature enough to log a lot of land miles without additional risk of injury. For example my 14 yr. old son (bday is end of May) is logging up to 30 miles/week but we have capped his running at this level. He would do more work and wants to excel, can spending 1-2 sessions in the pool work to add to aerobic base?
Also you mentioned something about steady state runs not being as beneficial in the pool. Don’t you need to still have a balanced training plan versus relying on alot of interval training? Maybe I misunderstood what you were saying.
Rick,
Good question.And congratulations on being smart about capping his mileage.
First I believe it certainly won’t hurt to do the aqua-running and it may help somewhat in increasing his base. This is a strategy in fact that one Olympic coach uses in allowing his low mileage runners to slowly increase miles and become accustomed to more of a work load. However, there are no controlled studies to support either of these points. The only studies involving aqua-running are in relation to injury recovery – for which conditioning maintenance is well supported.
Interval type training is the best way to use aqua running. Why? Due to the resistance in water, you are training your legs to go VERY slow. That is never what you want as a runner. This will have little to no effect on other workouts in my experience. Therefore, if you have a balanced program on ground you should continue to have a balanced program. This is a matter of doing cross-training effectively and it far less effective if it is done at a steady state.
Coach Dean
I am on my colleges xc and track team. My freshman year did not go to well with racing, i got hurt a lot and when i wasnt hurt i was sick. So my training was not very good. This year i have more consistant training, and was able to compete in cross country and partially in indoor. However, i have not gotten in good enough shape to compete at the level i want. I am maxing out this spring with 55 miles. (i got hurt in indoor when i went to 60 too quickly) I am at 50 this week. But i am finding myself really tired with the runs and workouts i have to do. Do you think exchanging aqua jogging with one run a week, and/or adding a session of aqua jogging on to a regular run day will help me not be as fatigued from running and in the end help me at all with my training? Also, is aqua jogging equivilant to running, can i add it into my total mileage in my running log each week?
Ssarah,
These are really good questions. My first comment is that your experience going from HS running to college is very common. The demands of college – perhaps being away from home, miles of running, the season after season demands add up to new dimensions of coping not expereinced before.
I am not a fan of running, x-c, then indoors then straight to outdoor track unless the indoor season is low-keyed. There is a cumulative effect that just beats most (not all) runners down. Injuries are the most common side-effect to this kind of mileage. I do not know your history of mileage/training prior to now but the 50 miles per week is hefty for a freshman in college.
Given all that – first I would not add any more miles and instead get comfortable with what you have. The research is really quite definitive that at this point, WHAT you do with your miles is more important than your miles.
Next, aqua-running is an excellent adjunct to a full training program. This is exactly how Deena Kastor went from 70 miles per week to now more than 100. It took several years. In the mean time, extra wrokouts were conducted in the pool.
They don’t exactly translate to ground miles. It is an extra workout. It will b urn calories. It will help recovery from the ground running. It does build running-specific strength through resistance.
My recommendation:
Run the pool on your off day.
Use the aqua running for a second workout on your double-workout days.
Be sure you follow the advice in making these interval-like workouts.
If you are truly fried one day… then make it a steady state recovery workout.
How much you do and how much it fatigues you is very individual. Experiment. Drop a line to tell me how things are going.
Coach Dean
[...] on 3 April 2008 by coachdeanhebert Here is an interesting inquiry sent to me as a follow-on to aqua jogging (or aqua running or deep water running): I’ve just read your September 2007 Aqua Jogging [...]
I am 6 weeks post broken ankle and wanted to know if pool running would help me get back to running after this injury?
Laura,
Aqua-running is absolutely ideal for coming back from a broken ankle or any stress fracture because it reduces the pounding on that limb. Most bones heal within 6-8 weeks. Unless there is some other medical reason, you should be able to pursue the non-weight bearing approach in the deep end with the waist float. Then you can move to the partial weight bearing in the shallower end. Gradually reintroduce your hard ground running. A good way to do it is to alternate days… and listen to your body.
Be sure you do the pool workouts in an interval fashion for the most benefit.
Coach Dean
I have been diagnosed with a hip stress fracture, most probably caused by adding too much mileage or too much speed in a short time. I’ve been advised to stop running completely for the next 4 -6 weeks. In the meantime, can I aqua jog? I tried it yesterday, and felt no pain. Will it be beneficial to do, or would it be best to let the bone heal, then start again with pool running and later on hard ground?
See today’s post. thanks for the question.
Thanks coach dean for this topic and site. I am an injury prone runner trying to finally get to the starting line of my first marathon. I have about 12 weeks to go till race time and have been able to do my speed work with no problem but about half way through my long slow run of 13 miles I came down with what I think is a case of ITB syndrome as the outside of my knees were absolutely killing. Will I be able to do my routine of slow jogs speed intervals and long slow distance runs for a couple of weeks in the pool and be able to do this marathon? I am in pretty good condition cardio wise now but I am quite nervous about losing a few weeks of road work. Sorry for the long post but any words of wisdom and or encouragement would be great as I’m a little frustrated now. Thanks
I am in Mexico for a month and there is no safe place for me to get in a run, nor is there a treadmill. I do have a pool and have been in the pool “running” however I found little direction on technique. The pool have both shallow and deep waters, I have been running the shallow (3′) to mid-deep (5′) parts of the pool and just cannot gauge if I am getting the benefits (do you toes touch or your whole foot? Knees up? Arms in the water or on top? If in the water are they moving back and forth as they would be when I run? I want to know, since this is all I have for about a month and will immediately begin training for a marathon when I return home, that I am getting some benefit out of the time I am putting into this. Thanks much – M
Good for you and good questions. Here are you short answers but I’ll send you a handout which better explains some workouts.
Aqua running can be from knee deep to deep water – no feet touching at all.
Foot strike will tend to be more forefoot due to resistance. But try to maintain normal running as much as possible. It’ll feel like running against the wind.
You can move across the pool back and forth or deep end and not move. Either way maintain form and be sure you have full range of motion in your legs. Do not abbreviate it.
I enjoyed reading your advise. I am almost 73 and have been running continuously for 55 yrs for a total of almost 78,000 miles and lots of marathons – following a college track history. That is the good news. The bad news is that I have completely worn through my heel pads and when I run now it is bottom skin on bone with no pad between. Even by limiting myself to grass and all weather tracks my heels break down and the friction and heat makes the pain too intense. So I am trying to back off and get 2 or 3 days of pool running with my Aqua Vest. I understand the interval value. Could you let me know of any workout schedules that would get me out of the steady water running routine.
I would appreciate it. Thank you. Mike Cody
Mike,
My hat is off to you and your long history of running as well as you diligence. I’ll send you a handout for some water workouts that might add some variety to your routine. However, if you get out of the water it sounds like you’ll have to hit an elliptical machine or exercycle due to your heel pad issue.
Keep with the interval approach with both of these alternatives for the very best results.
I wish there were a magic land workout I could recommend beyond the cross-training approaches. Though I know it’s tough not to do what we love – run – we also need to keep in mind why we do it – our health.
Keep on!
Hey, I’m a newbie runner. I was trying to do the “Couch to 5k” program, but I have pretty bad chondromalacia, and halfway into the second week my knee started acting up where it was too painful to run. After it acts up it stays in a constant dull pain for at least a week and a sharp pain any time it’s bent or has pressure on it.
I tried out the stationary bike today, and it’s certainly less painful on my knee but I just can’t do the same workout that I’m used to, and can’t seem to find any equal workouts, that start for newbies and work up to expert level.
I love the idea of aqua jogging/pool running, but am wondering if I could still use the “Couch to 5k” planned time intervals and intensity (for example, run 3 minutes, walk 3 minutes) and get the same results? I know it’s working different muscles and it will be a bit different, but would this be a good plan to use? Should I add some time or modify it a bit? I was so excited about being able to run a 5k by my 19th birthday but it just can’t happen if my chondromalacia keeps coming back. =(
Hi, I have fractured my second metatarsal-but it is still in good alignment. Before the injury i was running 10-12km a day 6 days a week with no other history of injuries or problems. I have been to Physio, my GP and an Orthapedic Specialist and they have all advised me differently how to maintain my fitness while I recover.
I went to the local pool today to try aqua jogging but the depth is only chest high and the special aqua belts did not keep my afloat- may be due to my height. However I put my feet on the bottom and ran as best I could- no pain.(My injured foot I tended to land to the outer side.)
Am I ok to run like this in the water and perhaps invest in some aqua shoes or is it too impacting for my injured foot even if I’m not in pain? Unfortunately there are no pools nearby that are any deeper to do the non weight bearing aqua jog technique.
Thanks for your help!
Well as i first tell others I am not a doctor and I wouldn’t directly advise going against your own doctors recommendations. (my lawyer is happier when i state this up front)
Certainly deep water is best. Pain is your best guide as to whether running on the pool bottom will help or hurt your recovery efforts. No pain is a good sign for you. Generally speaking the very slight pressure under water should not be significant enough to delay any healing… providing you do not have any other major issues i.e. osteoporosis.
You mention something though that is significant. You land on the side of your foot and not in a normal foot strike. That of course is not good because you may end up straining something else from an unnatural foot strike. I don’t know if aqua shoes will make a difference. If they make you plant your foot normal… then I would recommend them.
You are on the right track in doing aqua running to stay in shape… it has been shown to be the #1 best way.
Drop a line and tell me how it goes.
I love the benefits from running BUT my hips and knees can’t take the pounding. I would like to make aqua jogging part of my regular routine. I work out 3-5 times a week doing a variety of different routines, none of which shape me up as fast as running.
Owen,
This is a very viable alternative to hard ground running for conditioning. Just stay focused on the interval type approach to get decent benefits. However, the boredom factor is what gets most people.
Hey Coach,
I’ve played all kinds of sports my whole life (baseball, basketball, soccer, and football) and as it often happens to many athletes I’ve begun to get lots of knee pains and injuries with my knee. I have patella tendonitis (chondromalacia of the patella with a fissure of the articular cartilage of the mid patella at the apex) and am recovering from a superficial tear of my anterior horn of the lateral meniscus. I have never had any serious conditioning training and never dealt with interval running before and I’m beginning aqua running to slowly reintroduce the feeling of running and I was wondering if you had any specific workouts designed to improve conditioning. Thanks for the post about aqua running it has been quite beneficial for me.
I’ll email you a copy of my workout handout. It will give you a starting point. Feel free to drop me a line and tell me how it’s going.
Hey coach,
I read your article about aquarunning with very great interest. My wife is a long distance runner (national competition in Belgium) but she’s injured now : piriformis syndrome and SI-joint inflammation. So the only thing she can do is aquajogging and ellipticals to reduce the impact. Normally she trains 6 to 7 times a week at an average mileage of 55mi/week. The aquajogging sessions she does are : 5 series of 10 minutes with 2 minutes rest or 7 series of 8 minutes with 1.5 minutes rest. My question now is : could you please help her with some other training sessions in the swimming pool?
Kind regards,
Tom from Belgium
Thanks coach, I really appreciate your help
I could send you a peer-reviewed research article showing that either electrostimulation or dry exercise are superior to aquatic recovery. You can look the abstract of the article up in my website research section.
I was wondering if you just overlooked my comment of June 24, regarding a study comparing aquatic recovery compared to other forms of sport recovery. The abstract can be found on PubMed at http://www.ncbi.nlm.nih.gov/pubmed/17685701
The peer-reviewed research article concludes:
Dry-aerobic exercises and electrostimulation were more beneficial than water-aerobic exercises and passive rest for reducing muscle pain, which could affect the player’s working ability.
[...] a little sore. When I came home last night I googled “aqua running” and found some great information on making the workout more beneficial. I learned this is an excellent way to cross train for injury prone runners like me. It will [...]
Hi, I’m running to train for soccer this summer but some days it gets so hot outside that its extremely hard to jog. I have a pool and was wondering that if the temperature gets to high i could aqua run instead and would I benefit from it or not? I would appreciate your help.
Taylor,
The answer to your question is an unquestionable YES! Keep your aqua running to interval training… hard and VERY hard repeats of 30 seconds or so alternated with a recovery “easy” run of 30 seconds or so.
I have been aqua jogging for 8 years, three days per week. I also have aqua weights for resistance training. Many times I would just pick a spot to stare at, turn on my headphones and enjoy exactly the feeling of taking a long distance run for an hour.
The lack of stress on my knees makes my hard surface runs more enjoyable. Other times, I would do one minute intervals in 5 feet of water and although I love to sweat and have never gotten over that part in a pool, when I get back into the locker room, I know I have had a workout. By the way, I have been running for 26 years. I am 72.
Ron,
Great use of aqua-running. Keep it up… you’re doing great!