Hi everyone - I’m a long time reader, first time poster. I’ve done a little research and searched this forum, but can’t find a whole lot of info on running in the pool. My girlfriend needs to take a few weeks off from running due to shin splints, but doesn’t want to lose a lot of fitness. It seems like getting one of those aqua jogger belts and running in the pool might be the best thing for now but we just don’t know much about it. Does anyone have any experience with pool running? Recommend a good belt? Any other tips?
Totally shameless post, as it’s my own blog, but I wrote up a TON of stuff about pool-running here: http://wellimtryingtorun.blogspot.com/2010/01/pool-running-posts-listed-by-category.html
(hope its OK to post this, as you specifically asked for resources)
As for belts - most pools will have them
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It may look ridiculous, but it is a fantastic workout, especially if you pool run without a float belt. I noticed that my abs and hip flexors in particular were far more engaged in pool running than in proper land running. I’m not sure whether it will necessarily make you faster, but it’s definitely a great workout. Measure the runs by time, rather than distance. Always focus on maintaining good form.
Shin splints is an umbrella term for anterior leg pain on running. Conditions such as anterior compartment syndrome and stress fracture should be ruled out before deciding on best treatment.
If the diagnosis is medial tibial stress syndrome, running in shallow water (up to the waist) may be well tolerated, at least sometime during rehab. The depth depends on how much unloading of body weight is needed to prevent the pain. Bearing some body weight will help maintain proper running mechanics. She should wear shoes.
Thanks darkwave, great info there!
Stupid question…why wear shoes? So you don’t scrape your feet up on the bottom of the pool?
Yep. Once, I didn’t warn a patient and he reported back with raw feet. Cold water masks the abrasion.
Also, the lack of shoes changes foot dynamics, which can be good or bad. MTSS is associated with over pronation.
“. . . but it is a fantastic workout, especially if you pool run without a float belt.” (ZackCapets)
I started running in the pool without a float belt this summer and found it to be a great workout. Made me sweat in the water.
“. . . but it is a fantastic workout, especially if you pool run without a float belt.” (ZackCapets)
I started running in the pool without a float belt this summer and found it to be a great workout. Made me sweat in the water.
Its a great workout! Used to do it in XC practice in HS just for a change and to give our legs a break. It was freaking hard without a belt, but I don’t remember belts back then!
It is a good workout, but painfully mind numbing. I think we had a thread from last summer on this. Look up “aqua jogging”.
Last winter I did a two month stint of aqua jogging and would frequently add the flotation belt or remove it during the jogging, almost like doing intervals in the water. It helped to make the time pass a bit faster.
Does it matter how deep the water is?
I have a pool at home, but it is only about chest deep. I am sure it really does not matter unless you wanted to go weightless right?
How many of you are doing “full-float” running vs. running on the bottom of the pool? As I recover from a stress Fx in my heel, I will definitely be doing some aquarunning, most likely on the “full float”. I’ve done a few workouts with it, not more than 20 min. I can get my HR to Z2, but not much more than that…
The only thing I would add to this is that if you are doing this in deep-water, I would get a pair of aqua jogging shoes. I noticed it helped me keep proper foot form and also protected my Achilles tendon (which was super sore before putting these on).
Is your tropic place Hawaii?
Talk about mind-numbing: I met a woman who placed 3rd in the Honolulu Marathon after only aqua jogging in the Ala Moana swim park for the week preceding. She claimed to have jogged 2km per day!
How many of you are doing “full-float” running vs. running on the bottom of the pool? As I recover from a stress Fx in my heel, I will definitely be doing some aquarunning, most likely on the “full float”. I’ve done a few workouts with it, not more than 20 min. I can get my HR to Z2, but not much more than that…
I did some aqua-jogging during my build up to Boston.
As stated, it was mind-numbing, but a good workout. It can be a great cardio substitute for running (assuming you just don’t lolly-gag in there), but you have to push it. I’d also like to say that the first few times may be difficult. I could hardly “run” due to the water resistance. It took several sessions to build up. Remember, there’s resistance in every direction and water’s something like 800x denser than air.
One caveat…aqua jogging will not help with the physiological adaptations that come with a “ground pounding” run.
Is your tropic place Hawaii?
Talk about mind-numbing: I met a woman who placed 3rd in the Honolulu Marathon after only aqua jogging in the Ala Moana swim park for the week preceding. She claimed to have jogged 2km per day!
Hawaii? I wish. Consider TropicPlace as more of a state of mind. I am in the Twin Cities, Minnesota - it is snowing right now and we are supposed to have a high temperature of 4F tomorrow…groan. But, I will be visiting Kauai this spring.
Last summer, I aqua jogged to recover from a lower leg injury ~5 weeks out from my first IM. Each time was for 30-60 minutes and I was about to tear my head off it was so boring. Never again!
Cheers!
How many of you are doing “full-float” running vs. running on the bottom of the pool? As I recover from a stress Fx in my heel, I will definitely be doing some aquarunning, most likely on the “full float”. I’ve done a few workouts with it, not more than 20 min. I can get my HR to Z2, but not much more than that…
I normally do full float. I would NOT recommend shallow water aquajogging if you’re returning from a SFX - it will put a lot of stress on your foot. While the impact of landing is much less in the water, the force you apply to your foot during push-off is much greater (again, due to the water resistance). I think a much better progression is:
- deepwater pool-running
- walking or elliptical
- running (starting with walk/jog intervals).
When I was recovering from a metatarsal SFX a few years back, I tried shallow water pool-running once. It set me back a few days.
How many of you are doing “full-float” running vs. running on the bottom of the pool? As I recover from a stress Fx in my heel, I will definitely be doing some aquarunning, most likely on the “full float”. I’ve done a few workouts with it, not more than 20 min. I can get my HR to Z2, but not much more than that…
I normally do full float. I would NOT recommend shallow water aquajogging if you’re returning from a SFX - it will put a lot of stress on your foot. While the impact of landing is much less in the water, the force you apply to your foot during push-off is much greater (again, due to the water resistance). I think a much better progression is:
- deepwater pool-running
- walking or elliptical
- running (starting with walk/jog intervals).
When I was recovering from a metatarsal SFX a few years back, I tried shallow water pool-running once. It set me back a few days.
Forgot to mention that I did deepwater pool running, too. I used a float belt (or whatever they’re called) and just stayed in one little area of the pool. As I got better, I could actually race some of the slower swimmers in other lanes.
Another thing about pool running…you have time to notice Strange Denizens of the Pool.
I’ve heard that shallow pool running is a good way to get a pedicure!