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Lunch Crunch
Water Running
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A low impact way to stay in running or walking shape, great if you have a persistent pain or injury, but can’t sit still. You’ll need access to deep water (over 5 ft.) to do this workout.
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For: Runners, Walkers, Multisport.
Time: 45 minutes pool time, 60 total.
Description: A low impact way to stay in running or walking shape, great if you have a persistent pain or injury, but can’t sit still. You’ll need access to deep water (over 5 ft.) to do this workout.
Equipment needed: Swimming pool.
The movements of walking and running can be replicated in the water quite effectively. In fact, water running as a means of training injured runners has been shown to be remarkably effective in keeping their level of fitness at a peak.
Find a pool that has a reasonable size area that is over five feet deep, reasonable meaning at least 15 to 20 meters long. Most pools have a deep end where you can water run. Some also have vests or belts that you can (and should) wear while you are aqua jogging. A training partner is an asset for this workout to keep conversation and time moving.
A good water running workout:
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Warm-up for 10 minutes to get used to the movements, which are slightly different from over-ground running. Don’t use a bicycle style motion. Move your legs like you would running, that is in an elliptical pattern. Don’t lean forward, and keep your upper body upright.
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Increase the tempo gradually over the next 10 minutes, so that you’re working pretty well by the end of 20 minutes.
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Next, do a set of five two-minute harder efforts followed by a two-minute rest. The harder efforts shouldn’t be sprints, but conversation should be limited to single words. Keep your technique together. Don’t cheat by leaning forward or bending your knees too much.
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Cool down with five minutes of easy movement, extending your legs forward and backward (think of the splits) to stretch your hip flexors and hamstrings a bit.
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