Anyone have any experience with deep and/or shallow water running? I am 5 weeks out from IMMoo and have a small tear in my hammy preventing me from running. Therefore, I am using the elliptical trainer and water running as a substitute, until the hammy heals.
Anyone have experience with this? Which is better: elliptical training or water running? What settings (elevation and resistance) do you use on the elliptical trainer, if you use that?
Thanks.
I was in a similar (worse) situation as you as I got a SF about 10 weeks out from an IM last fall.
To answer your question, I wouldnt bother with the elliptical as I dont really think it mimicks running very well at all. With that having been said, I’m not sure if I’d recommend aqua jogging either if you have a torn hamstring. It seems that aqua jogging will still aggrivate the tissue. However you can do that without pain, I would certainly recommend it. Substitute time 1:1 as long as you dont get too bored. Getting in over an hour gets very difficult.
Also, it is important to make sure to keep good form and stay focused. A lot of people have the tendency to let their chests fall foward so make sure to keep your back straight and your upper body as upright as possible. Think about proper running form. Also, make sure you are getting a workout, not just waisting your time. If you wear your HR monitor, try to be within 5-10 BPM of what you would normally do for an easy run. Your HR will be a bit depressed in the water, so dont be depressed if you have to work really hard to get it up to normal “easy” levels. At the same time dont let it slack too much. Hope this helps.
Thank you for the reply, I appreciate the input. Is there a general consensus that elliptical training is a waste of time? Is water running better?
I can do both w/o pain in the hammy. However, even light jogging starts to pull too much. Thoughts?
I tore my hammy last year and it seemed to take forever to completely heal. Every time I thought it was good I’d tweak again. I ended up going to a PT who gave me a bunch of stretches and strengthening exercises.
The light stretching was basically sitting with one leg on a flat surface (like the side of a bed) w/other foot flat on the ground. Keeping the core tight you’d lean forward into the stretch, hold for 15 seconds, let up a bit, then go deeper. He also had me stretch in the same position but with 45 degree turns in each direction.
The thing that was even more beneficial was getting a thera (sp?) band and doing something of a reverse leg extension. I tied the band to a couch in my office and then would sit at my desk chair facing it. I looped the band around my ankle and started with my leg straight, then pulling back to 90 degrees (basically like a regular seated position with feet flat on floor). Then extend again and you’ve completed 1 rep.
I did both the stretching and extensions 3x per day for 3 sets of 10-15 each, icing each time after and taking tons of Advil. Not only did the hammy heal, but I actually gained a bit of strength. I think if you control the motion that you really load the muscle through a long range.
Funny you should ask that. I was going to send Doug a message thanking him for his Deep water running ideas.
I hurt my leg 4 months ago, and have been unable to run. But I did deep water running, did not get to the pool much the last month. But started back running, and did had the most succesful run for me.
I am a complete believer.
It’s really boring and annoying and looks stupid, so, OF COURSE it must work! It was the subject of a Runner’s World look at the 10 best cross-training exercises for runners (on their U.S. website). For what it’s worth, water-running came in #4. Cycling was #1 and swimming was #10.j
…
I SF’ed my foot in Jan. 2 months before the Calif. 70.3 and had to water run for 6 weeks. I had an empty, heated community pool across the street from my house to train in though, so I brought a boom box and put it on the side of the pool and did 45 minutes to 90 minutes twice a week. I ran two or three times before the actual race day after it finally healed. I didn’t have a stellar run, but the water running kept me run-fit enough to complete 13.1 without much problem at all. It works if done right! Get a waterproof iPod (they make cases for them) and get to work IF it doesn’t hurt your hammy.
I injured my hammie in the spring. I did some water running, but be careful, you can pull back too hard and hurt it. I also did some elliptical and I found that high cadence on a stepper, mimmicking a sandpiper climbing a hill helped. It seemed to keep my legs otherwise ready to race, so that I could do a reasonably decent job on the next race 4 weeks down the line. (It was only an 8k run on that one, though.)
Absolutely! I can tell you from personal experience and from that of some of America’s most elite runners. Water running is amazing if you do it right. Visit Dough Stern’s website for tips. The main key is to keep your legs pretty long and take quicker, shorter strides (like running).
Also, if it is a hammy, see a good sports PT NOW! The hammy is NOT to be taken lightly.
Lots of good advice here - in water running, be sure to “run” and not “cycle.”
Best wishes,
.
If you do water running properly, you won’t gain fitness but you won’t lose it either. But you have to do it properly. My coach, who is chronically injured, aquajogs a lot and here’s what he told me to do:
I’m doing a lot of aquajogging due to a bruised 3rd metatarsal on my foot and I’m running injury prone as well so I spend a decent amount of time aquajogging. It’s boring as hell, though.
Once again, thank you for the responses! Very helpful.
Follow-up question(s): I have the flotation belt and even have ordered AQX water running shoes. The possible problem is the depth of the pool. The pool is 5 ft, I am 6’ 1". In the deep end, I can just touch the bottom. Does this defeat the purpose? Is it ok for my feet to “tap” the bottom of the pool. I did about 10 minutes today, just to get a feel, and had no pain. Is this ok?
You should be okay. The running motion does keep you slightly up in the water. I’m 6’ and can run in 5’ of water with a couple inches to spare
I find it helpful if it doesn’t hurt. I hurt mine a month ago, took 10 days off and I am back running 32 miles a week now. my question to you is more WHAT are you doing to get it fixed? you just definitly be spending some of that running energy getting some worked on it to speed up healing!
Also, don’t let your foot flop around…“dorsiflex” as I tell my XC and track team kids…that is: keep your foot pointed upward as much as possible…to break the monotony, switch between easy running and faster cadence with your finger tips out of the water. I’ve gotten thu several injuries inthe pool without missing a beat…it ain’t BS.
There have been a couple questions about what I am doing to get it better. I do have a PT, who I saw yesterday (Tues) and am seeing again tomorrow. He has prescribed stretching and strengthening exercises. He may try ultrasound tomorrow. In addition, I stretch every day, do some band work and have a Compex muscle stimulator for Active Recovery to increase blood flow. Finally, ice and elevation after every workout.
Thank you for all the advice. Very helpful.
It sounds like you are on the right track and will be recovered in no time. Just make sure, as a few people have mentioned, to focus on form. Really visualize running make sure to try to utilize all the same muscle groups that you would if you were running. As someone mentioned, make sure you are running and not cycling.
I had an MCL injury 6 weeks prior to IMLP. I bought the belt and shoes and aqua jogged in my pool. I tried to run on pavement a few times and stopped when I felt some MCL pain. I ended up doing very little running other than in the pool. I would do 45 min to 75 min workouts several times a week. I also upped my time on the bike. Here are my thoughts:
I was able to maintain my running fitness without a problem although it was mentally frustrating. There was an unexpected consequence of aqua jogging though. You can not simulate the pounding your legs take from “hitting the pavement”. I am more of a forefoot runner which puts a bit more strain on my calfs. At IMLP I was able to hold my target pace (9 min mile) without a problem until my calfs started tightening up at mile 17. They just weren’t prepared for the pounding. I slowed to a 10 min mile pace from mile 17 to mile 24 so I could relieve the pressure on the calfs a bit. At mile 24 I figured even if my calfs had a meltdown I could walk the remainder so I jumped up to an 8:30 min mile pace to finish the run at 4:06. Again, I had no loss of fitness. I certainly hadn’t felt like I gained anything either though.
Walnutcreek: Thanks. That is very encouraging to hear. This is my first IM distance and my goal is to break 4:00 on the run, which I was clearly on pace to do prior to the injury. I am very encouraged by your ability to hit 4hr on the run after a 6-week MCL injury.
The pounding and stress issues do concern me still. I am a little concerned about how my legs will react to the pounding after weeks of water running. That was really why I considered the elliptical trainer. I understand it does not have the pounding, but, it does have the hip rotation and leg flexing aspects of running.
I am now sold on water running. Is there anyone who has had a positive or negative response to the elliptical trainer? Should I totally scrap it?
I had an MCL injury 6 weeks prior to IMLP. I bought the belt and shoes and aqua jogged in my pool. I tried to run on pavement a few times and stopped when I felt some MCL pain. I ended up doing very little running other than in the pool. I would do 45 min to 75 min workouts several times a week. I also upped my time on the bike. Here are my thoughts:
I was able to maintain my running fitness without a problem although it was mentally frustrating. There was an unexpected consequence of aqua jogging though. You can not simulate the pounding your legs take from “hitting the pavement”. I am more of a forefoot runner which puts a bit more strain on my calfs. At IMLP I was able to hold my target pace (9 min mile) without a problem until my calfs started tightening up at mile 17. They just weren’t prepared for the pounding. I slowed to a 10 min mile pace from mile 17 to mile 24 so I could relieve the pressure on the calfs a bit. At mile 24 I figured even if my calfs had a meltdown I could walk the remainder so I jumped up to an 8:30 min mile pace to finish the run at 4:06. Again, I had no loss of fitness. I certainly hadn’t felt like I gained anything either though.
If I had to do it again I would have supplemented my aqua jogging with a stair master workout. Don’t know if that would bother your injury though.