Aqua Jogging Workouts
Effective Aqua Jogging
What makes an effective aqua jogger — from mindset and timing to the three most important elements of a productive workout, plus a full breakdown of proper form.
Three crucial factors
For many people, aqua jogging is a replacement activity to maintain fitness during injury. Runners in particular are used to being outdoors, and being "cooped up" in a pool can be frustrating at first — but the vast majority become very pleased with it as a rehab or cross-training activity.
Relax Your Muscles
Being in the water promotes relaxation. There's a feeling of weightlessness, and your lower body isn't bearing weight or pounding a hard surface, which helps your body move more freely and quickly once acclimated. For runners, being in the water lets you concentrate on your stride since you don't need to focus on external obstacles.
Be Aware of Your Range of Motion
Be conscious of your range of motion in a forward direction — move everything forward, particularly your arms, like the pistons on a train wheel rather than across your body. Since there's no ground impact, your range of motion is greater in water, which can carry over to improve your standard running form too.
Get Into a Rhythm
As any athlete knows, rhythm is crucial to good performance. Start slowly, concentrate on relaxed muscles and a long fluid range of motion, then pick up speed once you've mastered those two elements — the effectiveness of your workout hinges on sustaining a comfortable, productive rhythm.
Proper aqua jogging form
There are differences between running outdoors and running in water, but the underlying principles are the same. Three specific elements make up proper form: body angle, legs, and arms.
Body Angle
Posture should be erect, torso square over your hips. There may be the slightest forward lean, but resist the temptation to lean forward like a sprinter lunging for the finish line — that's the most common beginner mistake. Imagine yourself running outside to find the right angle.
Using Your Legs
Start your stride slowly to build rhythm and warm your muscles. The top range of your knee's motion is 90 degrees, no higher, with your foot directly underneath your knee. Push the water downward with your foot, then bring your heel slightly up toward your rear to engage your hamstrings.
Arm Action
Don't move your arms across your body like a breast stroke — forward and back only. Start with elbows an inch or two in front of your hips, forearms at 90 degrees to your upper arms, hands in a loosely closed fist to avoid paddling water with an open palm.
Putting it all together
Being an effective aqua jogger depends on proper mindset and form. Even someone who's never exercised in water before can become acclimated in a few short minutes.
Keep your muscles relaxed with a long, fluid range of motion. Develop a rhythm by starting slowly and gradually increasing speed to your desired exertion level. Practice proper body positioning, and keep your knees no higher than 90 degrees with feet facing downward to push against the water.
Finally, keep your arms moving forward and back only — not side to side — with hands closed into a loose fist. Practice good form, and you'll be a more effective aqua jogger.
Put your form to work
Head to the workouts library and try a beginner routine while your technique is fresh.