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Aqua Running: Rehab or a Great Workout?  

                               

It is not unusual that while conducting my regular WET (Water Exercise Training) workout class at UCLA, me and the group, that gather at the diving well at Sunset Canyon at noon, would have a “guest” moving on the outside circle; Track and Field athletes from the UCLA team that come in their swimsuits with their Aqua joggers to do a cross training session or are training for an upcoming meet while injured. 
In the Water, that’s where super- fit athletes meet with ordinary people to exercise!

Aqua Running it is becoming more and more popular since the early 1990s when distance runners found that when facing the most common injuries like; Achilles tendon, hamstring or sciatica problems, instead of being traditionally put on the sidelines while recovering unable to even jog without flare-ups, now could keep their training in a much safer environment: WATER!

In the water without any impact, by wearing a shaped foam belt that clicks into place around the waist helping to stay vertically afloat and keeping the body submerged from the neck down, they could mimic their running stride adding specificity to their training, while recovering.  Chazzan!!! Now it is main-stream, anyone can train like an athlete!!

Want to make it harder…use the pace clock to run intervals, perform mid-tempo runs and get your heart rate up. Note that the water surrounding your whole body acts like an auxiliary heart pump keeping your heart rate always at 10/15% lower than in land and yet pushing hard!

Other benefits that one reaps while exercising in water:

• A hydro – massage to your muscles, that leaves you with a sense of relaxation even after a hard session, and to your lymphatic system helping to eliminate metabolic waste. You most likely will have an urge to go “pee” after a water session!                                                          
• Improves the function of your heart and lungs.
• Lower blood pressure
• Enhances muscle repair…just to mention a few!

To maximize the benefit of your session here are some essential techniques:

• Stay relaxed and watch you posture.
• Running in deep water will at first feel a bit awkward; remember that in the water the center of gravity is on your lungs so keep your hips always under your shoulders to keep the upright position. Keeping your posture nice and straight you will prevent yourself from hunch, common mistake.

Water running, believe me, it can be very boring IF:

• You go alone: bring along a water-running partner or find a group class.
• You don’t have a workout plan: after a 10/15 min warm up, perform intervals and add variety to them by using the pace clock, check your working pulse after the sets. Cool down and stretch.

But if you find yourself on a lonely trip to the pool and without a plan, try music…it can help you get started and stay motivated!!

Whether you are rehabbing from an injury or cross training, enjoy being in the water and HAVE FUN!!!