Home Edenometer Calendar Results Maps & Routes Training EA/JR Race Series Members Contact
Home

Training Talk

Pool Running

Posted by Kevin on January 25, 2004:
In Reply to: pool running posted by Lid on January 25, 2004:

A few times I have gone to the pool to train through injuries. Here are a few observations and tips.

  • Your HR is not going to get as high as running.
  • The Y has float belts available, but I found I did not need to use it.
    I found it very monotonous, 20-30 min was max for me.
  • Pool running requires more effort to pull your legs forward then road running. I found lifting the knees more helps, which makes your leg motion more like cycling then running.
  • All in all an excellent excercise for maintaining cardiovascular fitness and some muscle strength with none of the impact road running creates
    • .

Good luck.

KJ

pool running workouts?
Posted by annie on July 21, 2004 at 06:00:02:

tweaked my calf muscle last week- every time i run it starts feeling pesky and thought i might try pool running in order to get a pain-free workout but don't know where to begin. does anybody have any workout ideas or tips? i was thinking of trying it in a pond instead of a pool so that i wouldn't feel so much like i was bobbing around in a concrete box.

Annie, I think JC's the club pool running champ, but for what it's worth... cont.

Posted by Bruce on July 21, 2004 at 06:51:39:
In Reply to: pool running workouts? posted by annie on July 21, 2004 at 06:00:02:

here's what I've done in the past. As a rule, I head for the deep end and do it there, (just like you're running) or I'll hold onto the side of the pool and move my legs in a running motion. Without a vest or a noodle, it can be quite difficult out in the middle of the pool, so don't get discouraged. It takes practice. It's a lot easier holding onto something (side of the pool)but you still can get a very good workout. It feels like you arn't doing much because your heart rate won't be as high as if you were actually running, but just forget about that -- pool running is a good workout. You might want to think "intervals" in the pool. Go hard for a minute or two and then rest for an equal amount of time and then repeat. It breaks up the monotony of it all. It's not much, but, hope it helps.

Re: pool running workouts?
Posted by Kevin on July 21, 2004 at 07:27:17:
In Reply to: pool running workouts? posted by annie on July 21, 2004 at 06:00:02:

I have done my share and they can be boring. Water running in a pond is an interesting idea.

It is pretty simple actually - the running motion keeps you afloat. I found I did not need any vest or floatation device. The water resistance pulling your legs forward is unique and takes a little to get used to. I will pull my knees up high to cut through the water so that leg movement is more of a pedaling motion. All in all an excellent no impact way to maintain fitness.

Bruce is right on with his info, more
Posted by JC on July 21, 2004 at 07:39:32:
In Reply to: Annie, I think JC's the club pool running champ, but for what it's worth... cont. posted by Bruce on July 21, 2004 at 06:51:39:

Ok, I'm taking this right out of my pool running book, but it's worked for me.

Your heart rate will be about 10-15 beats lower than normal, so if you usually run 1-mile repeats at a HR of 160, do them at 145-150 beats per minute in the pool. The pressure of the water sends more than normal blood flow back to the heart accounting for the lower than normal HR. Depending on how the water temperature is, this will change HR too. If your going in fresh water, it's probably pretty cold and will take a lot to get you up to 145-150, try 140 instead.

Ok, now some opinions of my own. I think water running should be added to everyone's running program. Not only are you not pounding the crap out of your legs, you can do more than one hard workout a day and still feel great. Psychologically, water running is harder. Trying to get your HR up to where it's supposed to be is very tough, and you learn to focus. Water is many times denser than air, so Water running is like lift weights while running. The great thing is, like hill running, your body makes you run in the most efficient way possible and your running form on land greatly improves. The only other thing I would do is a few strides on the grass, or light running after each water workout just to keep your legs familiar with running on land. I did this for a whole month once after one of my X-C seasons and ran and won the Turkey trot in 16:01, and the only land stuff I did was a few strides.

Have fun, and I've got a great book if you'd like to borrow it.

thanks guys! (one more question>>>)

Posted by annie on July 21, 2004 at 08:30:02:
In Reply to: Bruce is right on with his info, more posted by JC on July 21, 2004 at 07:39:32:

this might be a silly question- but are you supposed to cover distance when you are running in the water? do you get the same benefit from essentially treading water and staying in place? thank you for all your feedback!

Annie -- I'd probably concentrate on effort & time. For example... cont.

Posted by Bruce on July 21, 2004 at 09:52:04:
In Reply to: thanks guys! (one more question>>>) posted by annie on July 21, 2004 at 08:30:02:

if I was going to hit the pool, I'd probably do intervals. It's not easy to run flat out in a pool for an hour straight, so what I'd probably do is break it up into segments (three minutes?) with a minute or a minute and half break between each. I haven't done it in a couple of years, but Judson's right when he says that it wouldn't hurt any of us if we did more of it. Pool running is underrated, especially if you're fit going in. If you didn't run another step on land for another month, but ran in the pool each day, it'd surprise you how little fitness (if any) that you'd lose.

I noticed that Louis Luchini has been doing a lot lately because of injury, and he certainly hasn't lost a lot of fitness.

I hope that helps.

Re: thanks guys! (one more question>>>)
Posted by JC on July 21, 2004 at 09:52:25:
In Reply to: thanks guys! (one more question>>>) posted by annie on July 21, 2004 at 08:30:02:

Usually I stay in about the same place with minimal movement forward. Sometimes I'll move around a little more when I get bored.

Pond running
Posted by Chris G. on July 21, 2004 at 09:57:04:
In Reply to: pool running workouts? posted by annie on July 21, 2004 at 06:00:02:

Hi Annie! Sorry to hear about your leg. I did a lot of water-running last year when I stress-fractured my foot. My favorite place was at the north end of Somes Pond. There's a small turn-out for parking on the Oak Hill Rd. Much more scenic than a pool! It is a much different workout, and I agree with Judson et al about not being able to get your heart rate up as high, especially in the cold water. But it's a great workout, and your legs will really feel it. I used an Aqua-Jogger belt, just because I am not a strong swimmer, and worried about being out there in the middle of the pond. You're welcome to try it if you'd like. By the way, in response to your question, expect to cover some distance, but not very fast.

Re: thanks guys! (one more question>>>)
Posted by bunker on July 22, 2004 at 12:34:40:
In Reply to: thanks guys! (one more question>>>) posted by annie on July 21, 2004 at 08:30:02:

I find that i naturally drift forward from the way my legs are driving and just let myself go until I hit the shallow end then turn around, back and forth but I don't judge the workout on the distance covered, only on intensity