Deep Water Running for Speed and Strength

June 19th, 2007 at 07:14am Aspen Life 373

by Joyce Rankin, Triathlon Training Session June 2007

Deep Water Running is usually thought of as a form of rehabilitation following an injury or surgery. However, it also has great benefits for the fit athlete for use as cross training or as a way to improve speed and strength without impact on the muscles used in a primary sport. An example of this can be found when coaches of long distance runners get their athletes in the pool for various workouts on a day prior to a long even paced run. The athlete can work on speed while doing a “deep water interval session” which will be beneficial not only to increase speed but also rid the legs of lactic acid and allow for fresher legs/muscles for the workout the next day.

Water running also forces opposing muscles to work equally. As you move arms and legs against the resistance of the water in both directions you will get a greater strength workout for muscles on both sides of the legs and arms. To get a workout at an even higher intensity I recommend my athletes not use a flotation device. In order to workout without floatation a person must know how to swim and tread water. Cross country skiing or easy treading is used as a recovery with actual simulated running form used in the tempo and interval training.

Form and technique are very important when working out in the water. A coach or trainer is highly recommended to observe and correct any improper form.

Tips on Running Technique:

Try to kick the water back behind you, flexing the ankle.

Lower stride cadence is acceptable since water offers more resistance.

Try to use the Perceived Rate of Exertion rather than pulse when working out in the water. Your pulse is approximately 15 BPM slower while in the water. PRE will help you become more aware of the amount of energy you are expending. (Level 10 PRE is the highest with level 1 being that of a TV watcher!)

Try to simulate your normal running style. Visualize yourself running on land.

Remember: It may take a few sessions for you to become comfortable in the water doing something other than swimming. In a short time your water running will become as comfortable as your land running and the benefits will amaze you.

Entry Filed under: Health, Fitness, Aspen, Hiking, Cycling, Aspen Club & Spa, Aspen Life Post, Running