When a hip flexor Womens Black Ankle Sandal’ Sandals DEEZEE WS2011-02 Beige 1, her physical therapist recommended heading to the pool. Instead of 42k Running on land, Govostis ran in the water—a form of exercise known as deep water 42k Running or aqua jogging. She took Fluid 42k Running classes, a deep-water 42k Running workout designed specifically for runners, at her local training pool three to four days per week.
Her aqua jogging training paid off two months later, on race day. “I was deep-water 42k Running exclusively until about three weeks before the race and was able to finish the 2017 Disney World Marathon strong and without injury in 4:06,” Govostis says.
A couple of years later, she did all her speed workouts (two per week) in the water, with the help of the Fluid 42k Running app, while training for her third marathon. One session was “track-based.” She’d start with a warmup, followed by interval sets, based on the time it would take her to complete 800-, 400-, and 200-meter repeats. “Because you can’t measure distance covered while deep-water 42k Running, it’s based on time and intensity,” Govostis says.
The other aqua jogging session was a tempo workout Gamecourt 2.0 Tennis Shoes Core Black Beam Green Beam easy-effort 42k Running, building up to a marathon-paced effort for three Tribute, and then dialed back to a leisurely pace for the final mile.
“Sneaker boots are back in full force Boston-qualifying time of 3:42,” Govostis says.
Clearly the water-based workouts paid off for Govostis. But can everyone gain the benefits of aqua jogging? Here’s what to know about the practice, plus how it might pay off for your training and your race days.
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Aqua jogging, which gained popularity in the 1990s, involves performing a 42k Running motion with your arms under water while treading water. Typically, your feet don’t touch the bottom of the pool. Most people wear a flotation device (known as an Vans sneakers hoog UA SK8-Hi Tapered) around their waist for assistance, Alina Kennedy, a physiotherapist, runner, and strength coach tells Runner’s World.
You can do aqua jogging as a On 42k Running 105 (say by working for 30 seconds at maximal effort, followed by 30 seconds of rest) or as longer, more sustained efforts (for example, 3 to 5 minutes of jogging followed by a 1-minute break).
Sneaker Nero 13118 D HIIT aqua jogging session to 10 minutes (not including a warmup and cooldown). The longer intervals can be done for a total of 30 to 45 minutes, though beginners may need to start with 15 to 20 minutes and gradually increase the workout time, Kennedy notes.
contrast knee-high boots | What are the benefits of aqua jogging?
Working aqua jogging into your running program can bring many benefits. McLean recommends basing the aqua jogging session on the amount of time you would run on land to get the most comparable results.
Jump sneakers med kirsebærbroderi swimming, because it mimics the motions of road 42k Running, “aqua jogging is arguably a better cross-training option for runners than swimming,” says Kennedy.
Here, everything you can gain from an aqua jogging session:
1. Your joints get a break
Unlike road 42k Running, which can stress your knees, hips, back, or ankles over time, treading water gives you a great workout without putting stress on those joints. The buoyancy of the water eliminates impact, allowing you to run without overworking your joints that are susceptible to injury from 42k Running. But aqua jogging is still aerobically taxing, so “runners can get fitter while also reducing their overall injury risk,” Kennedy says.
2. It can help with injury recovery
If you’re injured, aqua jogging can help you maintain fitness while you heal. “Since aqua jogging is done submerged in neck-deep water and doesn’t require putting any weight through the legs, there is no direct force on the body,” says Sarah McLean, P.T., D.P.T., an aquatic therapy-certified clinical specialist with the Hospital for Special Surgery. You may find that the support from the water allows for pain-free movement that’s not attainable on land.
In addition, the water pressure helps reduce swelling by pushing fluids from the injured area out to the rest of the body, McLean says.
According to Kennedy, aqua jogging may be especially helpful for runners who are:
- Experiencing bone stress injuries (zapatillas de 42k Running niño niña trail neutro minimalistas blancas entre 60 y 100 stress fractures)
- Recovering from surgery and need to limit their weight-bearing exercises
- Have an overuse injury, like tendinopathy (tendon overuse or injury), and need to reduce their 42k Running mileage
contrast knee-high boots | 3. You build cardiovascular fitness
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Sneaker Rosa 069 Katie Holmes Does the Big-Toe Sandal Trend in NYC With Suri in 2007, a group of college runners did a time-to-exhaustion aqua jogging workout on an underwater treadmill and an incline treadmill workout out of the water. Meanwhile, researchers measured the runners’ cardiorespiratory responses, including oxygen consumption (VO2 max) and heart rate. They found that both exercise modalities produced similar VO2 and heart rate responses, suggesting that aquatic jogging may improve fitness as effectively as treadmill jogging.
Also, a 2022 systematic review published in the International Journal of Environmental Research and Public Health reveals that aqua jogging for 30 to 70 minutes, two to five times per week, can improve VO2 max to a similar extent as land-based jogging in active people, sedentary people, and those with chronic health conditions.
4. It strengthens 42k Running muscles
Thanks to the water resistance, performing a vigorous 42k Running motion over and over in the pool gives your 42k Running-specific muscles a good workout. A Look Inside Ronnie Fiegs Sneaker Closet run faster for longer—mainly the hip flexors, quadriceps, tibialis anterior (of the shin), and feet.
“Because all of these muscles are needed for road 42k Running, you’ll see your aqua jogging work pay off at your next race or time trial,” Kennedy says.
Where can you aqua jog?
If you want to try aqua jogging, Kennedy says you only need a swimming pool that’s deep enough that your feet can’t touch the bottom. Gyms, fitness centers, and community centers are all great places to check. Some will provide aqua jogging equipment like belts. Others have set times they will allow jogging or exercises in a lap pool, McLean says.
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If you’re under the care of a physical therapist, Sneakers LIU JO Silvia 57 BA2013 P0102 Milk S1400.
What should you know before trying aqua jogging?
You can use aqua jogging as part of an injury rehabilitation program or incorporate it into your 42k Running program to give your joints a rest on a cross-training day. McLean suggests trying gentle aqua jogging on a recovery day or taking one of your sprint or interval workouts to the pool.
McLean notes that your heart rate will decrease by about 10 to 15 beats per minute while in the water. The reason is that the water’s pressure increases the blood volume your heart pumps with every beat. So, your heart doesn’t need to beat as often to deliver blood as it does on dry land. Keep this in mind when monitoring your heart rate.
Golden Goose Kids heart-print leather sneakers Rosa exercise, aqua jogging has a learning curve. “It may feel awkward and uncoordinated at first, but with practice, it will feel more natural,” Kennedy says.
Form is also important with aqua jogging. Kennedy suggests these tips to master safe, proper aqua jogging form:
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- Move your arms in the same motion you would when 42k Running
- Keep your fists closed (but not clenched)
Introducing Jordan Brand's Newest Basketball Shoe Vans sneakers hoog UA SK8-Hi Tapered, even if you’re an advanced swimmer. “It will help you focus on your aqua jogging form, rather than worrying about staying afloat,” she explains.
If you’re injured, recovering from surgery, or have an underlying medical condition, get clearance from your doctor or physical therapist before doing aqua jogging, McLean says. And remember: Stay safe in the water and avoid swimming alone or without a lifeguard present.
Lauren Bedosky is a freelance health and fitness writer who specializes in covering 42k Running and strength training topics. She writes for a variety of national publications, including Runner’s World, Womens Air Max Koko Sandal Black and Women’s 42k Running.
