How to Have Big Deep Water Running Workout Success
If you’ve ever wanted to learn how to use deep water running to train with reduced stress on bones and joints while you heal and get back in shape so you can finally finish your marathon or that endurance race you have been putting off, you’re in luck.
That’s because this post will reveal to you how deep water running workouts can reduce the risk of re-injury and get you back to your normal life. You will learn how to have big deep water running workout success.
which means you might be able to more quickly get back to land running and complete the running program that you stopped doing since sustaining an injury. Soon you’ll discover:
1. How to get more range of motion, more use of all muscle groups without the added joint stress of land exercises.
2. A surprisingly simple way to reduce the forces exposed across the joints of the lower extremity by approximately 90%.
3. A nifty trick for sustaining a natural form.
Read on to learn more—-
How to Get More Range of Motion, More use of all Muscle Groups Without the added joint stress of land exercise 1. [ using water to mimic land activities]
Endurance Running and Repetitive Stress
I have heard running being described as a series of crashes.
What that refers to, as overly dramatic as it sounds, is that when you run your body is under constant pressure. Endurance running places repetitive stress on the lower limbs and lower back.
This is How it Works. This is What We mean by Crashes
When you are running, your feet strikes the ground. With each foot strike inducing ground reaction forces equivalent to 2–4 times the body weight.  This means that if you weigh 100 pounds you are slammed with 200 to 400 pounds of pressure that is like a shock wave to your body.
Most of the time you don’t feel this “load” because your running shoes, having good cushioning, act as shock absorbers and block the impact of the ground force from doing damage to your foot.
However, as discussed in a previous post about the impact of load on knees when you run, sometimes the shoes don’t block the entire impact of the shock wave, and some of it travels above the foot and all the way to the knee.
Then crash! You go tumbling down with a lot of pain.
You may be tempted to train through the pain, but remember that overtraining with weight-bearing activities is a major training error that often results in further damage.
The trick it to figure out a means of maintaining your fitness level while allowing your injuries to heal. In short, You want to train without incurring the potentially harmful effects of weight bearing exercise.  Put another way, you want your body not to have to work to bear its own weight.
The final question you’ll have is how can you use water running to mimic the exercise that you’d do on land. For example, what strength exercise could you do as a substitute for hill work? You can refer to the video below. You can also read more suggestions below the video.
Here is a suggested workout to substitute hill work. It comes from Melissa M. Aukerman an exercise physiologist of [AMAA ]American Running & Fitness Association 
This workout is designed to increase leg strength, so it can serve as a substitute for hill work. For this workout you will need aquarunners or ankle cuffs designed for water use. These are foam foot attachments that can be found at most pools where water aerobics are taught. The aquarunners make it difficult to keep your feet submerged in the water and provide intense resistance for you to work against when running.
10 minutes easy (60-70% MHR) without aqua runners -AMAA
Mimic The Effect of Gravity
As everyone knows, there are things that will not only slow you down but also , as Melissa M. Aukerman, points out possibly lead to injury on land where gravity is at. There’s an exercise that prepares the runner training in water to overcome similar obstacles. This is it:
For a couple lengths of the pool, make yourself as wide as possible. Run with your feet turned out or in to push more water. Cup your hands and swing your arms at an angle to push more water behind you. In short, do things to make you less aerodynamic. ..After a couple of minutes of “wide running”, make yourself more sleek and aerodynamic, running exactly as you would on land. Maintain this form for 5 to 10 minutes, taking note of how the water feels against your body. Do you feel more resistance against one arm or leg than the other? Do your feet glide through the water, or does one foot drag slowly. For the next 5 to 10 minutes, try to maintain form that is symmetrical and sleek. When you do this, you should feel like it takes much longer to complete one length of the pool, because you are not pushing through the water.
With this exercise, you won’t lose any down time in adjusting to gravity when you finally do land running. It will be an effortless transition.
A surprisingly simple way to reduce the forces exposed across the joints of the lower extremity by approximately 90%. 2.[ Using The Buoyancy of Water to become stronger.]
When training in the pool, the water supports about 90% of the body’s weight which allows for unloading the major joints of the body. Yeah, that means a lot of compression pressure is also off your spine.
In addition to the buoyancy, the density of the water provides greater resistance than air. In fact, it’s believed that water is about 800 times more dense than air. This means you can use the resistance to increase your strength and form.
In short, Water supports joints to make movement easier, while it may act as resistance to help build muscle strength.
A nifty trick for for sustaining a natural form 3. [ Using Resistance to Monitor your form.]
Think of it this way: Can you really monitor how air affects your feet or legs when you are running on land? You probably would have a hard time doing that. However, as Melissa M. Aukerman points out:
“The resistance of the water can also be used to provide feedback on form. When running on land, it can be difficult for the runner to self-monitor his or her running running form. In the water, however, it is easy to feel the resistance against your arms, legs, and feet as you move through the water. This can provide valuable feedback about one’s running form.”
For example, duplicating your land running form in the water requires you to lift your knees higher but without reaching out with your feet and over-striding. If you learn not to over-stride, you’ll become a much more efficient runner.
Also, it’s important that you use a flotation belt. What the belt will do is help keep you upright in the pool with your neck and head above the water. Of course you could do your water training without a flotation belt. However, this would not be a good idea.You would be undermining your own training because it takes so much effort to stay afloat that it is difficult to concentrate on maintaining good running form. Remember that a major training error is doing something that will set back your gains or prolong your recovery period.
You just learned how to use deep water running as an alternative to training on land. And that means you can use deep water running to train with reduced stress on bones and joints while you heal and get back in shape for land running.
To that end, let’s quickly recap what you learned over the post:
- You learned how to use water to mimic land exercises
- You learned how to use the buoyancy of water to become stronger
- You have learned how to use the resistance of water to monitor and improve your running form
Now all you need to do is grab yourself a flotation belt and get in the pool. It won’t be long before you are ready to try some land running again. It might also make you feel good. Something about being in the water has a way of lifting people’s spirit.
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1.Dowzer CN, Reilly T, Cable NT (1998) Effects of deep and shallow water running on spinal shrinkage. Br J Sports Med 32(1):44–48
AMAA Journal. 21.2 (Spring 2008): p11.
AMAA Journal. 21.2 (Spring 2008): p11.