Pool running, also known as aqua jogging, is a popular form of cross-training for runners. This low-impact workout is performed in a pool and provides numerous benefits for healthy runners, including improved cardiovascular health and increased muscle strength. In addition, pool running can help prevent common injuries that often plague runners, such as shin splints, stress fractures, and knee pain.
One of the key benefits of pool running is that it provides a low-impact workout that is easy on the joints. Unlike running on land, which can put a lot of stress on the ankles, knees, and hips, pool running allows you to move your legs in a natural running motion without the impact. This makes it a great option for runners who are looking to cross-train in order to prevent injuries and maintain their overall fitness.
Another advantage of pool running is that it provides a full-body workout. Unlike running on land, which primarily works the legs, pool running also engages the upper body. This can help improve your overall strength and endurance, which can translate to better running performance. Additionally, using a flotation device or pool running belt can help engage the core, which can improve your balance and stability.
Incorporating pool running into your routine is also a great way to add variety to your workouts. This can help prevent burnout and keep you motivated to continue exercising. By switching up your routine and trying new forms of exercise, you can keep your workouts interesting and prevent boredom.
If you are a healthy runner looking to incorporate pool running into your routine, here are a few tips to get started:
- Begin by setting a goal for your pool running workouts. This could be a certain number of minutes per workout or a specific number of workouts per week.
- Start slowly and gradually increase the intensity and duration of your workouts over time.
- Make sure to warm up and cool down before and after your pool running workouts to prevent injury.
- Mix up your routine by using different flotation devices or pool running belts, and incorporating upper body movements.
- Listen to your body and adjust your workouts as needed. If you experience any pain or discomfort, consult with a healthcare professional.
In my opinion as a coach who has used pool running with numerous athletes, incorporating this cross-training activity into your routine is a great way to add variety and maintain fitness levels during periods of injury or illness. Pool running has been an effective training tool for many of my runners looking to improve their performance, as it engages the upper body and provides a low-impact workout that is easy on the joints. Additionally, switching up your routine and trying new forms of exercise can keep your workouts interesting and prevent boredom. While there is limited scientific research on pool running, anecdotal evidence suggests that it can be a valuable form of exercise for healthy runners.
In terms of evidence to support the use of pool running for runners, there is limited scientific research available. However, a study published in the Journal of Sports Medicine and Physical Fitness found that pool running was an effective rehabilitation tool for runners recovering from lower limb injuries. Additionally, many coaches and athletes have reported positive experiences with pool running, citing its benefits for maintaining fitness levels during periods of injury or illness and improving running performance.
Takeaways:
- Pool running provides a low-impact workout that is easy on the joints.
- It engages the upper body and can improve overall strength and endurance.
- Incorporating pool running can add variety to your routine and prevent burnout.
- Begin by setting a goal for your pool running workouts and gradually increase the intensity.
- Warm up and cool down before and after your workouts, and listen to your body.
Brant Stachel is a coach with Team RunRun. To learn more about him or to work with him, check out his coach profile.
