It’s only fair that you don’t associate your local pool with jogging, but the benefits of running on water are staggering. Known as water jogging or deep water running, this training method is considered effective cross-training for anyone looking to escape the monotony of their regular exercise routine.
Running in the water has traditionally been used for injury rehabilitation, but it’s also a great way to improve cardiovascular fitness, build strength, and learn. how to run correctly (opens in a new tab) – without any unpleasant impact on the joints. You may be well versed in hitting some of the best treadmills (opens in a new tab) for exercise, but there’s a lot to be said for running in the water.
As we head into summer, many of us may want to swap long indoor gym sessions for outdoor exercise. We couldn’t wait to dive in and find out first-hand from our experts why water running has become a popular training method among casual runners and professional athletes, and how it could work for you.
What is running water?
Water operation can be performed in deep or shallow water. The most accessible method is the free run, which can be done anywhere, anytime and doesn’t require any fancy equipment: you can show up at any lake, pool or lido to start jogging. Just jump in and run your lengths, instead of swimming. Move your limbs as you normally would and expect a bit more resistance.
The more technical method, adopted by athletes and coaches, uses a hydrotherapy treadmill and a flotation vest (or belt) to stabilize the body; this technique is commonly used to perfect running form and manage injury or illness.
The benefits of running on water
According to a study published in the Journal of Sport and Health Sciences (opens in a new tab)About half of all regular runners are injured each year, primarily from overuse and impact. Swapping asphalt for water from time to time mimics the natural motion of running on land and allows you to exercise the same muscles, but without exacerbating existing discomfort. You don’t have to compromise on intensity either, as you can still get the blood pumping while submerged. For this reason, exercise rehabilitation specialists working with elite athletes have been taking their daily jog into the water for years.
it is low impact
Is incredible how running changes your body (opens in a new tab). According to a 2017 report in Share America (opens in a new tab), more than 47 million runners choose to hit the pavement (or the treadmill) on a regular basis. The bad news is that the impact of running regularly can result in a multitude of wear-and-tear injuries, including plantar fasciitis, sprains, stress fractures, leg cramps, Achilles tendonitis, and runner’s knee, reducing the longevity of many runners. runners
If you’re prone to dodgy knees, rolling ankles, or tight hips, water running could be your lifesaver. The water acts as a counterweight to gravity, which naturally generates resistance without the full impact of the footfall; this provides much-needed support for the hips, knees, and ankles. A study published in Journal of Human Kinetics (opens in a new tab) in 2014 found that immersion (up to shoulder height) in water offloads up to 85% of your body weight.
Build strength, power and endurance.
If you’ve ever tried to run through water, you know how easily you swell. Because water is denser than air, you encounter more resistance when you move, which makes the exercise feel more difficult. And the faster you move, the harder it will feel.
Christian Allen, Product Trainer at Runners need (opens in a new tab), says: “Submerged in water, you will notice increased resistance on all sides. This exercises the muscles you use when you run on land, but in a different way, great for building strength and maintaining cardiovascular fitness.”
Simon Maskell, biokineticist and founder of Simon Maskell Biokinetic and Associates (opens in a new tab) agrees “Aquatic resistance (the natural drag of water) puts pressure against your body and can help build stronger muscles and improve endurance levels,” he says. “It’s a great strength training option for anyone, but especially for rehabbing an injury.”
You may even see improvements in your muscle power, too. A study published by Medicine and Science in Sport and Exercise (opens in a new tab) demonstrated that plyometric training (explosive movements such as running and jumping) performed in water improved the jump height of female volleyball players over a six-week training period.
Improves cardiovascular fitness.
Your heart and lungs become stronger and more efficient by running in water, and this improves your maximal aerobic capacity (the maximum amount of oxygen your body can absorb and use).
“The pressure that the water exerts on the body helps return peripheral blood flow to the heart,” says Maskell. “This increased blood flow puts less pressure on the heart to pump blood throughout the body. Exercising in the water lowers your blood pressure and heart rate and improves blood circulation, which means your body can use oxygen more efficiently.” He will also notice that his rate of perceived exertion (how tired he feels during exercise) decreases as his heart and lungs become more efficient.”
Research indicates that running in deep water can have a positive impact on your endurance. According to a study published in Medicine and science in sports and exercise (opens in a new tab)Deep water running was found to help trained endurance athletes maintain their aerobic performance for up to six weeks and improve the aerobic capacity of untrained people.
Improve your neuromuscular condition
Maskell says that training in the water can improve the efficiency of your neuromuscular system.
“Running in water can improve the functioning of neural pathways and neurological messages to working muscles, which can improve running performance,” he says.
When you increase the speed and intensity of your water runs, your neuromuscular activity and metabolic cost (energy expenditure) also increase.
If you want to increase your metabolic rate and increase calorie burn, aquatic activity could help. The added pressure of the water increases muscle recruitment and muscle strength, perceived exertion levels and intensity, and energy requirements, which can help burn those calories.
It can be used for rehabilitation.
“The water provides a unique training and exercise rehab environment,” says Maskell.
We can all reap the rewards of running water, but anyone suffering from chronic pain, osteoporosis, arthritis, obesity, diabetes, injury, or hypertension could dramatically improve their health.
The buoyancy of the water may initially relieve pain due to the reduced load on the joints, but the decreased pressure on the spine (in particular) opens up the world of exercise for people with spinal injuries, back problems, or deviations. postural.
“Water allows athletes and runners to resume training programs earlier when recovering from injury or surgery and at a higher intensity,” says Maskell.
Water reduces swelling and, in turn, improves range of motion around joints, decreases muscle pain, and improves mobility. This happens in part by reducing something called “blood pooling” in the muscles, when blood cannot return to the heart and pools in the lower extremities.
Build a strong core
If you’re looking to sculpt a stronger core, this style of training can improve your overall balance and core strength.
“Because of the turbulence of the currents in the water, your body requires more balance, coordination, and awareness to perform the movement effectively,” says Maskell. “More of your core is required to keep you stable and upright, which improves overall core strength. A strong core can also help protect you from the likelihood of future injury,” he adds.
It can improve your running technique on land.
Whether you’re new to running or just looking to get better, gait analysis performed by a professional can help you achieve your shape. But starting your journey in the water could also be an engaging and effective way to learn proper technique.
“Water running can be used to introduce non-runners to the correct gait and motion requirements for running, prior to initiating ground contact,” says Maskell. “Water running can also help established runners with gait retraining and can improve overall athletic performance as well as reduce the risk of injury.”
like running on water
Learning the proper technique takes time and patience, but it will also save you the hassle of injury and long-term medical care.
“Form and technique are just as important underwater as they are on land, and you’re looking to replicate the same biomechanics that you would use in a normal race,” says Allen. “Some runners find it helpful to visualize running outside to make sure they’re standing as tall as possible, with their shoulders back and down and their belly toward their spine. This means you can work out with good posture and form without the physical stress that extra road or trail miles would put on your body.”
“It’s important to stay well hydrated during training or rehab in the water,” says Maskell. “You will be losing fluid without always realizing it.”
Other readings
The Properties of Water and its Applications for Training (opens in a new tab)
Aquatic plyometric training increases vertical jump in female volleyball players (opens in a new tab)
Influence of water racing training in the maintenance of aerobic performance (opens in a new tab)
