Aqua Jogging Workouts
Aqua Jogging for Runner Rehab
Whether you're a serious runner or a casual one, injuries tend to crop up from overuse and repetitive motion. Nothing is more frustrating than an injury that stops you from logging your miles.
The benefit to runners
Rehabilitation specialists often refer runners to water-based exercise, which limits impact and stress on over-extended joints. Since aqua jogging mimics the motion and stride of running, it's more than a respectable temporary solution for a sidelined runner.
First, it lets a runner get their "running fix" — we know the frustration a runner feels when told to stop due to injury. Second, the similarity in motion lets a runner practice and maintain running technique, even without impacting or loading the legs and feet.
The biggest difference is how your workout is measured. Judging by distance covered in a pool is misleading, since your slightly forward-leaning motion is what propels you through the water. Instead, measure your workout with a heart rate monitor — a good aqua jogging session typically gets your heart rate to within about 90% of what you'd experience running.
Start With a Belt
Even good swimmers should use an aqua jogging belt for their first session, so you can focus on technique instead of staying afloat.
Pick the Right Depth
Find water slightly above your head — e.g. if you're 5'10", use the 6-foot depth — so your arms stay submerged and splash-free.
Mimic Your Stride
Lean forward ever so slightly and use your arms and legs to propel forward, just as you would outdoors or on a treadmill.
Proper aqua jogging form for runners
The effectiveness of aqua jogging for rehab depends on your technique. A few things to remember once you're in the pool.
Arms
Keep arm movements in a straight line — forward and back, never across your body. Keep your hands closed in a loose fist to avoid paddling like a breast stroke.
Legs
Resist the temptation to drive your knees up and down like knee lifts — that's not normal running form. Instead, focus on your hamstrings to lift your legs toward your rear.
Quads
Your quadriceps come into play on your downward stride. Envision yourself running and focus on pushing the bottoms of your feet down into the water.
It generally takes a couple of minutes to get used to aqua jogging, but once you've mastered good form, you'll be able to focus completely on the workout instead of your technique.
Runner performance after aqua jogging
Studies have tested runners' times for specific distances, then had them withdraw from running for a defined period, substituting aqua jogging for their normal schedule. In almost all cases, runners returned to the same performance times after resuming normal running.
It's generally accepted that running performance won't suffer if you take up to five days off — often enough to resolve minor injuries. After five days, though, performance starts to drop steeply, bottoming out after eight to ten weeks. Cross training, like running in a pool, helps you retain 80–90% of your hard-earned performance levels.
In summary: if you're sidelined by a running injury, or just looking for effective cross training, consider aqua jogging. There's only a short acclimation period, the fitness results are remarkably similar, and your aching joints will thank you.
Ready to protect your training?
Learn the full technique breakdown, then try a beginner-friendly rehab-safe workout.