Many of us have used swimming to aid in rehabilitation, for cross-training, or as a cool down post run, but how about to mimic running?  While I do not recomend substituting running on the road with water jogging, adding this exercise or even using it on your rest day allows you to utilize the same muscles without the wear and tear. To actually help simulate the running experience in water there are commercial products i.e. floatation devices and proper ways to go about executing the practice. Below is a list of basic guidelines and a few links to water jogging gear. 

Aquajogger

RecSupply

SwimOutlet

 

1. Warm Up: Get in the water and swim (or tread water) for 2-3 minutes to get your body warmed up.

2. Laps: In deep water, where you cannot touch, simulate running with your flotation device worn as instructed. Think about your form. As in running, you should not be leaning forward much or be hunched over. Keep your shoulders back and your head and eyes looking toward the horizon. Do laps this way for 10 min.

3. Sprints: Continue doing laps as before, but make your motions bigger. Kick your feet up to your buttocks on the back swing. Extend your leg forward as far as you can to the front. Swing your arms bigger, but keep the movement forward and back and not diagonally or side-to-side. Do laps this way for 5 min.

4. Laps (Part 2): Return to doing laps as you did in step 2. Remember to concentrate on your form. Do laps this way for 10 more min.

5. Cool Down: Take off your flotation device and swim comfortably for 2-3 minutes to cool down.

Tips:

1. Use the book or video accompanying your flotation device to find new ways to use water resistance to add to your workouts.
2. Remember not to bend over or slump; remain nearly straight in the water.

What You Need:

* AquaJogger or something like it
* pool, lake, or other water arena
* waterproof stopwatch

• Currently 3.7/5 Stars.

Tags: aqua jogger, training, cross training

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weird. but sounds less weird. Must read more. Posted by: Karen on Sep 10, 2008 at 04:58 PM

Interesting. Could you only water jog and then run a marathon, or are you saying it is ok to substitute running with water jogging every once in a while or even weekly? Posted by: Betty on Sep 10, 2008 at 09:38 AM

Water jogging is such a great workout - and its not easy! I've substituted this for a run when I am working off soreness or slight injury. I'm really not a very good swimmer, but it really gets your heart rate up. You can actually get a good workout without all the "stuff" - but the flotation device is really helpful. Posted by: bmoore on Sep 09, 2008 at 06:47 PM

Weird. Seems like a lot of gear, but I can see where this would be VERY helpful, especially when doing rehabilitation. I think, the local Y's have water jogging class...that would be a great place to try it out before investing. Thanks! Posted by: KDface on Sep 09, 2008 at 10:38 AM