Pool Running

It is estimated that almost 85% of runners will get injured at some point in their running career.  Pool or deep water running can be an effective exercise during rehabilitation from a running injury.  After about a week or two away from running, the fitness level differences between runners who cross-train and those who take complete rest become evident. Runners who continue to train with pool running utilize muscles and range of motion required in the lower extremity joints similar to road running. Studies have shown that aqua jogging can enable a well-trained runner to maintain running fitness for up to 4-6 weeks while recovering from an injury.

Deep water running is performed with an Aquajogger or floatation belt worn around the waist to keep the runner upright in the water.  The goal is to strive to preserve the “normal” biomechanics of running without the impact.  Aqua jogging is seen as being on par or even superior to other forms of cross training like biking or swimming.  Studies have shown that pool running delivers similar cardiovascular benefits (elevated heart rates and oxygen consumption levels) as seen during treadmill running.  At low to moderate intensities (comparable to an easy run or marathon pace), deep water running is actually more demanding on the cardiovascular system, probably due to the increased demands on the upper body from the arm swing against the resistance of the water.  In comparison to swimming, aqua jogging helps keep the running specific muscles active.

A deep water running program should start with low to moderate intensities until you are comfortable with the form and technique.  To increase intensity, you want to gradually increase your leg turnover rate to approximately 180 strides per minute or 3 strides per second.  To add interest to your workouts, you should implement a Fartlek style workout routine switching between slower paced and faster paced leg and arm speeds.  

The International Journal of Environmental Research and Public Health published a systematic review in 2022 revealing that aqua jogging for 30 to 70 minutes, two to five times per week, can improve VO2 max to a similar extent as land-based jogging in active people, sedentary people, and those with chronic health conditions.

If you’re currently injured or have an underlying medical condition consult with your physician or Physical Therapist to ensure starting a pool running program is right for you.