Deep Water Running

At the Carter Athletic Center Pool

With a run injury I have resorted to yes, you guessed it by the title: 

DEEP WATER RUNNING!

It was actually kind of fun the first time I did it on Friday but today I ramped it up and it was T-O-U-G-H! I felt like a ton of bricks when I got out of the water! Pheeeeuuuuw! Ofcourse I had done weights for 35 minutes and swam hard for an hour before running in the water.

Deep water running is not only for the injured, it is beneficial for everyone for increased strength, speed, flexibility, and endurance; although some research says it only maintains your fitness instead of improving it. But it is said to maintain your level of run fitness for at least six weeks!

I believe it after only 32 minutes of it today! It works great because you have resistance on all sides which forces opposing muscles to work equally and impact is reduced by as much as 90% when you do it in the deep end versus the shallow water or land running. 

Deep water running is a great way to not loose your cardiovascular shape in a period when you are unable to run on dry land. Some research has shown that low to moderate intensities are more demanding on the cardiovascular system than running on land except for the intensity you reach when running a 3K or 5K. 

I found a 9 week deep water running program online if you want to see some sample workouts:

http://www.pfitzinger.com/labreports/9wkH2O.htm.

However, my coach says it is too aggressive for a triathlete and 2 - 3 times a week is enough for a total of 20 to 40 minutes. The beginning weeks of this 9 week program don't have you running for that long in the water and according to some research your run time in the water needs to be equal to your run time on land. After feeling how tough it is to run in the water I think you need to build up to your land run time. For the latest research on deep water running see: 

http://runnersconnect.net/running-injury-prevention/deep-water-running-for-cross-training/. 

So today I started following a workout from Pete Pfitzinger's 9 week deep water running program: http://www.pfitzinger.com/labreports/9wkH2O.htm. 

It was pretty entertaining and you don't run in the water for more than 34 minutes at a time in the first week. Today I did the following for a total of 32 minutes:

5 minute warm-up

5 sets of 1:30 hard followed by 30 seconds recovery

2 minutes easy

5 minutes cool down 

Clearly I did this before I spoke with my coach and he recommends 1 minute at tempo and 2 minutes down as this 9 week program is very aggressive.

In order to benefit you have to have a correct form:

1. Stand tall in the water and don't scrunch up your back;

2. Pull your knees up higher than when jogging at about hip level;

3. Keep your arms bent at a 90 degree angle and swing your arms from the shoulder;

4. Close your hands in a relaxed fist or they will get tired quick, and slice the water, don't cup it;

5. Try to keep a normal run cadence although it is difficult to run as fast as you would on land, and a faster cadence is more beneficial than a slower one;

6. Keep your chin at the water level;

7. It doesn't matter if you are standing still or moving forward and the goal is not to move forward quickly through the water; and

8. Some recommend leaning forward but more recommend standing straight up so you also work your core and it is more of a natural run position.

Here is a video and more information on deep water running with the leaning forward technique,

http://www.beginnertriathlete.com/cms/article-detail.asp?articleid=1078,

and here is a video with the more upright run position,

http://www.youtube.com/watch?v=eePfVj6ARvU. 

I love my pink shoes!

So the great news is that there is a run option if you have an injury and it isn't so bad once you get the hang of it! Happy Running - in water or on land!