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Experience With Pool Running / Aqua Jogging?? Please Enter ---->

JackSlade

Apr 14, 12 18:00

Post #1 of 21 (1615 views)

Experience With Pool Running / Aqua Jogging?? Please Enter ---->	Quote \| Reply

I have to stay of my feet for the next 1-2 weeks due to a leg injury. Don't want to lose my run fitness during this time. Races coming up in May.
I have never done pool running / aqua jogging before. Going to start tomorrow.

Here are the tips I have read. Please let me know if you have any experience / thoughts to add.

1. Wear a flotation belt. Water should be up to your pectorals.
2. Fitness Result of Pool Run of 1:30 minutes = Fitness Result Of Land Run of 1:30 minutes (If at the same intensity / heart rate)
3. Leg movement should be vertical (like stomping grapes); do not pull legs in a backward cycle (because then you are swimming more than running)
4. Posture should be vertical (back / head should not be bent forward)
5. Arm cycle should go from waist to right below the surface of the water and back down to the waist (should not go past waist / should not break the surface of the water)

Am I missing anything?

bluepoint

Apr 14, 12 18:22

Post #2 of 21 (1608 views)

Re: Experience With Pool Running / Aqua Jogging?? Please Enter ----> [JackSlade] [In reply to]	Quote \| Reply

I'm not an expert, but since no one else has replied I may as well give you my thoughts/experience with it.

1. I have tried the floatation belt and didn't love it, but it may be your best option. I just used one that they had at the pool. I've also tried hugging two kick boards, which I really didn't like. Now I wear a lifejacket and do it up really tight. I don't think any of those options gets my pecs above the water.

2. I'm not sure about time water running equalling land running. You don't have the pounding, but I find it feels like harder work on the muscles. I have not done it for more than 30 minutes.

3. My understanding is that you want to do an exaggerated run like you're sprinting (bringing the foot back and high). If you just do up and down I think you miss a lot of opportunity to work your hamstrings.

4. I find I lean forward a bit (as I try to do when I run).

5. Haven't really paid too much attention to what my arms are doing. Just back and forth.

Doing intervals is good. I'll alternate with 25m hard, 25m easy until my time is up. It's a good workout!

kyle_s

Apr 14, 12 18:33

Post #3 of 21 (1601 views)

Re: Experience With Pool Running / Aqua Jogging?? Please Enter ----> [JackSlade] [In reply to]	Quote \| Reply

2. Fitness Result of Pool Run of 1:30 minutes = Fitness Result Of Land Run of 1:30 minutes (If at the same intensity / heart rate)

The problem with this is that its virtually impossible to reach the same HR because of the hydrostatic effects of the water. Im not sure what this means for a "fitness result." From my (sadly, fairly vast....) experience, its been very hard to maintain a high HR and to feel like im working really hard (like a run interval) for an extended period of time, which means I usually end up going longer. Which is boring. So prepare to be bored. But its still decent aerobic work and should keep you going ok for a couple weeks.

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(This post was edited by kyle_s on Apr 14, 12 18:43)

Experior

Apr 14, 12 18:39

Post #4 of 21 (1598 views)

Re: Experience With Pool Running / Aqua Jogging?? Please Enter ----> [JackSlade] [In reply to]	Quote \| Reply

Slight lean forward (as when running) is OK.

Don't try to equate pool running to land running. Even though pool running CAN (IME) help maintain, or at least forestal the loss of, run fitness, they aren't the same by any measure.

When you 'run' in the pool, go hard, very hard.

Read this:

http://www.pfitzinger.com/labreports/water.shtml

----
Michael

slug

Apr 14, 12 19:02

Post #5 of 21 (1581 views)

Re: Experience With Pool Running / Aqua Jogging?? Please Enter ----> [Experior] [In reply to]	Quote \| Reply

Good article ... One of the key points that the article mentions is that it seems you need to incorporate high intensity intervals during deep water running ... As long as that does not aggrevate the injury.

Good luck.

TriAya

Apr 15, 12 6:35

Post #6 of 21 (1540 views)

Re: Experience With Pool Running / Aqua Jogging?? Please Enter ----> [Experior] [In reply to]	Quote \| Reply

The Pfitzinger report/recommendations/program are excellent and what I usually point people to in terms of aquajogging.
I've had very good success with it training for marathons (even subbing in several weeks entirely of it) and to some extent still substitute some of my running with it due to osteoarthritis.

I don't use a flotation belt, and haven't had any problems.

The other good thing about intervals is that it makes hours of aquajogging tolerable.

The_Mickstar

Apr 15, 12 9:29

Post #7 of 21 (1517 views)

Re: Experience With Pool Running / Aqua Jogging?? Please Enter ----> [kyle_s] [In reply to]	Quote \| Reply

kyle_s wrote:

So prepare to be bored.

Amen! After having to deep water run for a few months to rehab my knee, I will never whine about having to run on the dreadmill again.

Steve

"If you ain't first, you're last." Ricky Bobby Talladega Nights

darkwave

Apr 15, 12 11:53

Post #8 of 21 (1486 views)

Re: Experience With Pool Running / Aqua Jogging?? Please Enter ----> [JackSlade] [In reply to]	Quote \| Reply

Shameless self-promotion, but I have a blog dedicated to pool-running. I broke my foot about 18 months ago, and spent several months in the water. So, I took the chance to compile everything I'd figured out/experienced/learned.

http://wellimtryingtorun.blogspot.com/...ted-by-category.html

bigjo_NZ

Apr 15, 12 12:36

Post #9 of 21 (1468 views)

Re: Experience With Pool Running / Aqua Jogging?? Please Enter ----> [JackSlade] [In reply to]	Quote \| Reply

1. Find a pool which is ~1-1.2m deep the whole way, put on old running shoes and run as if you are on land. Way better than if you had a belt and is much closer to a normal running style.
2. Do intervals ie. 2 lengths easy, 1 length hard
3. Wear a running hat/visor and attach an ipod shuffle to it so you don't go mental and don't worry about all the people who look at you funny

Check me out: http://www.jocarrelironwoman.blogspot.com

Chucifer

Apr 15, 12 12:53

Post #10 of 21 (1459 views)

Re: Experience With Pool Running / Aqua Jogging?? Please Enter ----> [JackSlade] [In reply to]	Quote \| Reply

The floatation belt caused chafing as I didn't wear a shirt in the pool. If I were to need to water run again, I'd wear a tech t.

isbr

Apr 15, 12 13:03

Post #11 of 21 (1452 views)

Re: Experience With Pool Running / Aqua Jogging?? Please Enter ----> [JackSlade] [In reply to]	Quote \| Reply

Although I have been relatively injury free for several years, I have definitely paid my "dues" aquajogging. By all means, get the belt. I attempted to run in shallow water as one poster suggested, and it aggravated the injury. I did mostly fartlek and interval sessions with some 1 hr long steady effort workouts. My running was mostly done in a relatively, warm water bay swim area. So the boredom factor was diminished considerably and longer sessions were tolerable (1 lap equaled 400 yards). The end result... hardly any fitness loss and close to PR runs within 2 weeks of my return to pavement running. I might add, after 2 months of just aquajogging, I eased back into impact running gradually (1 day a wk to start) to reduce body shock.

Dean Wilson
http://www.anaerobiczone.com
Bicycle Protection Indoors & Out
Dean Wilson
http://www.anaerobiczone.com
Bicycle Protection Indoors & Out

darkwave

Apr 15, 12 16:57

Post #12 of 21 (1408 views)

Re: Experience With Pool Running / Aqua Jogging?? Please Enter ----> [bigjo_NZ] [In reply to]	Quote \| Reply

bigjo_NZ wrote:

1. Find a pool which is ~1-1.2m deep the whole way, put on old running shoes and run as if you are on land. Way better than if you had a belt and is much closer to a normal running style.

I'd be cautious about that, depending on the injury. That method actually puts MORE stress on lower legs and feet. There's less impact coming down, but you have to push off with greater force due to the water resistance. If you have a stress fracture/reaction or achilles tendonitis, that would likely aggravate it. Most people, when they resort to pool-running, are doing it to minimize stress on lower legs and feet, and so stick to the deep end.

david

Apr 15, 12 17:18

Post #13 of 21 (1399 views)

Re: Experience With Pool Running / Aqua Jogging?? Please Enter ----> [JackSlade] [In reply to]	Quote \| Reply

I do not wear flotation...makes you work harder
I think water running is MUCH harder. I once trained for an IM entirely in the pool....never made it over 45 min.
I'm not expert, but there is no resistance in vertical (stomping grapes) movement....I always make sure to tell folks to have horizontal movement just like running on land - makes you VERY strong!
Agreed
Do it just like on land...great time to practice perfect form.

David
* Ironman for Life! (Blog) * IM Everyday Hero Video * Daggett Shuler Law *
Be satisfied with your very best, Never give up, Do unto others....

bluepoint

Apr 15, 12 21:02

Post #14 of 21 (1380 views)

Re: Experience With Pool Running / Aqua Jogging?? Please Enter ----> [darkwave] [In reply to]	Quote \| Reply

darkwave wrote:

Glad you posted the link to your blog. Tons of great info!

quellish

Apr 16, 12 0:56

Post #15 of 21 (1363 views)

Re: Experience With Pool Running / Aqua Jogging?? Please Enter ----> [JackSlade] [In reply to]	Quote \| Reply

I've become quite a fan of the AQX shoes, with a belt.
http://www.aqxsports.com/

--------------------------------------------------
Yeah, it's a great bike but the engine needs work.

gwaveswims

Apr 16, 12 7:22

Post #16 of 21 (1330 views)

Re: Experience With Pool Running / Aqua Jogging?? Please Enter ----> [JackSlade] [In reply to]	Quote \| Reply

While I didn't run on the bottom, I did find that I could get my HR up higher if I wore an old pair of shoes while "running" in the pool. It also made me feel more like I was actually running... if that's even possible.

JackSlade

Apr 17, 12 18:49

Post #17 of 21 (1216 views)

Re: Experience With Pool Running / Aqua Jogging?? Please Enter ----> [gwaveswims] [In reply to]	Quote \| Reply

bump

ggeiger

Apr 17, 12 18:55

Post #18 of 21 (1208 views)

Re: Experience With Pool Running / Aqua Jogging?? Please Enter ----> [JackSlade] [In reply to]	Quote \| Reply

Used it years ago while rehabbing from 2 knee surgeries and it was VERY effective. I have heard of many high level athletes doing this and running PRs or close very shortly after.
One tip I have is I tethered my belt to the edge of the pool with a stretch cord. Then I could lean against the resistance to get a better workout. With a VERY bad case of PF now, I'll be back to it soon. Get a water bottle, and a waterproof radio and do all of your workouts, from long to tempo. The added resistance of the water will make your hips incredibly strong!
See you in the pool.
Gary Geiger
http://www.geigerphoto.com Professional photographer, coach and triathlete
Ironman Wisco scenic photos at: http://ggeiger.zenfolio.com/p875100738

docfuel

Apr 17, 12 19:41

Post #19 of 21 (1197 views)

Re: Experience With Pool Running / Aqua Jogging?? Please Enter ----> [JackSlade] [In reply to]	Quote \| Reply

I've had to do it for a few weeks at a time on several occasions.

I quit trying to equal my HR on land. I took off the monitor. I try to equal the effort. I usually 'ran' after a swim, or as a break in the middle of a long swim. When I reinjured my achilles 3 months before Kona a few years ago, I aquajogged for 3-4 weeks, 4 times a week. Some were short--30 minutes, with a warm up and then intervals. I have no scientific validation of what I did, but I lost little or no land fitness (Q'd for Boston at Kona). All of it was done with a slight forward lean in, so called "proud posture" with hands at my sides, trying not to use them for propulsion.

My intervals varied: 3-5 minutes of high turnover. The 'strides' were short, but quick.
3-5 minutes on highish knees, or pushing down and back with modestly high knees-like an 800 or mile effort. A few laps of butt-kickers. All of this was mixed with recovery of moderate turnover simulating running stride as much as possible.

My long 'runs' were 60-75 minutes. (Can you say 'boring.') I mixed in a length or two (2-3 minutes) of somewhat higher turnover, modest knee lift, or modest butt kick and a few laps of high turnover toward the end.

I found that I had to be careful of cramps, especially in calves or hams.
_________________
Dick

Take everything I say with a grain of salt. I know nothing.

Chucifer

Jul 17, 12 11:06

Post #20 of 21 (737 views)

Re: Experience With Pool Running / Aqua Jogging?? Please Enter ----> [docfuel] [In reply to]	Quote \| Reply

Due to a minor stress reaction, I've been water running for the past 2 months and have just started to get back to running on land. I did some searching and couldn't find any decent plan or direction with regards to building my land running back up. Everything points to something akin to "don't do too much, too soon, too fast" and while I get that point, I haven't found anything that helps with the transition from water running to road running.

Logically, it doesn't make sense to me to completely drop water running while running on the road every other day for a mile or two at first as these initial road runs are without intensity. So I'm curious, how did others transition from something like Pfitzinger's 9 week plan to 30+ mpw? How many weeks did it take to transition fully to road running?

docfuel

Jul 17, 12 11:20

Post #21 of 21 (718 views)

Re: Experience With Pool Running / Aqua Jogging?? Please Enter ----> [Chucifer] [In reply to]	Quote \| Reply

It didn't take me more than a month to get back up to 1.5 hour runs, but I was doing pretty long water runs and I land very lightly and have a cadence of 180-186. I was only water running for a month or so.
_________________
Dick

Take everything I say with a grain of salt. I know nothing.