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Water Running

Benefits of Water Running

There are many benefits of water running.

  • Great for both training and injury rehabilitation.
  • Helps you build strength and stamina by mimicking running without any weight-bearing stress on your legs.
  • The resistance of the water as you pump your arms and legs helps you strengthen your muscles and joints.
  • Great form of cross training
  • Excellent way to rehabilitate an injury.
  • An injured runner can increase resistance while reducing mileage and risk of injury.
  • Helps prevent injuries
  • Decreases the stress on your joints, while increasing your range of motion.

Who can Benefit from Water Running?

Anyone can benefit from water running. For athletes, it is a great form of cross training and an excellent way to rehabilitate an injury and prevent injuries. Water running can allow an injured athlete to recover without loosing fitness. It can also help with improving running form and decreasing risk of sustaining injuries by decreasing the stress on running on hard surfaces.

Water Running Equipment

If you plan on running in the water, you should buy some sort of floatation belt or jacket. One of the most popular form of aqua training devices is the AquaJogger. The AquaJogger is made from EVA foam. It looks like a belt that you strap around your waist. Almost any flotation vest or belt will work nearly as well. The main goal of many aqua training devices is to keep your body afloat while allowing you to train without stress to the body.

Adding additional aqua training devices, such as a socks, dumbbells, and gloves allows you to vary your effort and intensity.

Water Running Tips

  • Simulate your normal running style.
  • Keep a loosely closed fist and let your legs move you forward.
  • Let the bottoms of your feet to kick the water behind you.
  • Take short, quick strides. A fast cadence intensifies the workout.
  • Expect a lower stride cadence.
  • Your heart rate will be about 10 percent lower than at the same intensity on land.


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