Aqua Jogging Checklist – Everything You Need for Your Pool Running Workout

Before you begin any type of pool running workout, it’s always best to be prepared. Whether it’s mindset, proper warm up, or having the proper equipment, being prepared allows you to get the most benefit from your exercise regimen.

And so it is with aqua jogging. You’ll want to be mentally prepared, warmed up, and have the proper equipment for your workout in the pool …

So to help you along, here’s a checklist of sorts, actually a Top 10 List of things to do before and during your aqua jogging workouts:

Top 10 Checklist For Aqua Jogging Workouts

#1: Planning Out Your Workout

We recommend you plan out your aqua jogging workouts just as you would a running workout. If, for example, you’re alternating aqua jogging with actual running, avoid doing two strenuous workouts on back-to-back days. It’s much better to use your water workout as a recovery session, particularly if you’re in training for outdoor running.

Check our aqua jogging workouts page for a variety of workouts you can do. We structure then on a minute by minute basis, with ample time for warm up and cool down.

For a collection of aqua jogging workouts you can follow along minute by minute, download our new e-book! It’s available for immediate download right here.

#2: Use Your Aqua Jogging Belt

By far the most important aqua jogging accessory is the flotation belt. Learn about all the benefits in our article about these belts, located in the article menu to your right.

Unless you’re planning to aqua jog exclusively in shallow water, you’ll need a flotation belt to keep your head safely above water. They key benefit is it allows you to focus on your workout, as opposed to expending all your energy trying to stay afloat. They’re highly recommended if you’re planning to add aqua jogging to your fitness regimen, even on an occasional basis …

#3: Aqua Jogging Gloves

If chlorine treated pools irritate your skin, aqua jogging gloves are your solution. See our recommended gloves here, and remember you can use them for other water based fitness activities as well.

These gloves are extremely durable, fitted to size, and very reasonable. One pair will last several years or longer.

#4: Water Exercise Footwear

We’re a convert to swimming shoes, especially when our feet began to chap from too much exposure to chlorine. They’re very lightweight and dry out in minutes, as well as being very durable.

Aqua jogging shoes are specifically designed for water running, as the soles feature a unique pattern that actually propels water away from your feet. This is beneficial to your workout efficiency because it allows you to worry less about kicking away water and instead just focusing on good form and your normal stride …

#5: Other Helpful Accessories

Really you can get by with just an aqua jogging belt, although gloves and shoes are also recommended. If you enjoy measuring your workouts in progress, the best way to do so is with a waterproof heart rate monitor. Unlike traditional running, you can’t measure an aqua jogging workout via distance, unless you have your own pool and want to count lengths or laps.

Another helpful accessory is a waterproof MP3 player. This lets you drown out (no pun intended!) all the noises from the pool area. Indoor pools in particular are known for the amplified echoing of sounds, and music tends to make any workout go by faster …

#6: Proper Aqua Jogging Warm Up

You’ll notice on our aqua jogging workouts page that we always designate ample time to warm up and cool down. Treat this workout like you would a running or treadmill workout. Let your body warm up a bit … don’t risk injury (or aggravate an existing injury) by ramping up the intensity too quickly …

Warming up is particularly important if you’re new to aqua jogging. Water is a natural resistance device, and it’s important to give your muscles time to acclimate. After your first time doing this exercise in fact, you’re likely to be sore. You’ll be using your muscles in different ways (particularly your hamstrings). The best way to prevent excessive soreness is via proper warm up and cool down …

#7: Focus On Form

Form is important in any athletic endeavor, and the same is true with aqua jogging. Visit our article page on proper aqua jogging form and keep proper form in mind at all times.

In a nutshell, you want to make sure your upper body is relatively erect and not leaning forward. The first time you try this exercise, you’ll have a natural tendency to lean forward in an effort to move quicker in the water. It’s good to have a companion or bystander observing your form and coaching you if necessary …

#8: Using Your Arms Properly

Be careful not to swing your arms across your body. Proper arm movement is forward and backward. Range of motion should be from just below the water surface back to the side of your hips.

Keep your hands closed in a loose fist, because this prevents you from pushing away water as if you were doing the breast stroke. Aqua jogging gloves help in this regard too, because their design naturally and efficiently moves water away from your body …

The best, and easiest way to think of arm movement is to consider your normal running or jogging arm movement. It should feel natural and efficient. If it does, you’re on the right track!

#9: Aqua Jogging Variety

Aqua jogging in itself is an excellent cross training exercise, and cross training is the key to a successful fitness regimen. As such, vary your workouts in the pool. Utilize the different workouts we’ve posted on this site (and in our upcoming aqua jogging workouts e-book).

We recommend sticking with the same workout for about two weeks, and then changing it. Vary the time spent as well as the workout pattern. This keeps you more engaged, your mind clear and refreshed, and your enthusiasm high. The last thing you want is to plateau by simply going through the motions! Vary your workouts frequently …

#10: Making It Fun!

Aqua jogging, like running, can be a solitary existence. Use music as a motivator. Keep your workouts fresh by varying them every couple of weeks. Best of all, get a workout partner involved!

We also recommend to start with shorter workouts and work your way up to a longer duration. This helps prevent workout burnout. It’s also a good idea to alternate longer pool running workouts with shorter, high intensity workouts, much like you’d vary long endurance runs with shorter, higher speed runs.

Bottom line, keep things fresh, and you’ll have more fun!


We hope you enjoyed our “Top 10 Aqua Jogging Checklist”!

Follow these suggestions and you’ll find your workouts to be more efficient, effective, and enjoyable …

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