Pool Running Tips

Tag : jogger shoes

On the Track with Alisa Harvey
Pool Running
By Alisa Harvey
July/August 2008
For the Washington Running Report

Throughout the years of being a runner, I have heard about thecardiovascular benefits swimming could have on my performance.Unfortunately, I do not swim. I have always been anxious in thepool. Last spring I suffered a tendon injury to my left leg.Walking was painful for me and I was unable to run. It was vital tomaintain my fitness while recovering from the injury. I immediatelyset aside my water anxiety and began pool running. Four weeks intomy pool-running program I was able to run on the track surfaceagain. In addition, I had maintained my aerobic fitness. Myexperience taught me that pool running can be an ideal trainingmethod for injured, beginning, social, and competitive runners.
Since I had no formal instruction as to how to go about a properpool running workout, I had to feel my way through my initialworkouts. I began by using an Aqua Jogger: a floatation belt thatis worn snuggly around the waist that allows you to perform runningmotions while afloat. The pool attendants supplied me with thefloatation belt. I positioned myself at the 4'6" water depth lapswim area and began running. At 5'3" I had no problem staying abovethe floor of the pool. It was awkward at first, but soon I got therhythm of running in water. I learned quickly that it did not takelong before I was in oxygen debt. My arms and legs burned withfatigue near the end of each lap. I treated each lap as an intervalrun. I hung on to the side of the pool until my heart rate slowed.I only spent seven days running with my feet not touching thebottom of the pool.
By the second week in the pool I moved to 4'4" depth. My feet nowmade contact with the floor of the pool. I wore water shoes that Ipurchased from the drug store for $9. I even slipped my orthoticsinside the shoes to support my weak arches. I still wore afloatation belt since the buoyancy made my body lighter on my feet;my injury was still tender. I pushed off with each foot, payingcareful attention to keeping the same amount of stress on each leg.I did not want to favor the injured leg. As my injury healed Iremoved the floatation belt, which allowed me to bear more weighton my legs.
By week three I was in 4'0"of water with no floatation belt. I wasdoing laps of running while opening up my stride and increasing mypace. At times I would sprint for a few meters with all my strengthwhile pushing off the floor hard with my feet. I bounded on myinjured leg in order to correct my discrepancy in strength, whichcaused my injury. I was getting closer to being ready for dry landrunning. I knew I was ready to get back to running on the track byweek four when I was able to run with little discomfort in 2'6"depth of water.
The transition from the pool back to the track was smooth. I couldrun steadily for 30 minutes on the track or treadmill. I was ableto do quick strides. At three days out of the water I completed an8 x 200m workout with no difficulties. I hastily said goodbye tothe water, but found myself back in the pool just four days later.I was hooked. I missed the soothing feeling of the cool waterresisting my movements.
The pool running that was once my rehabilitative therapy is now awelcome addition to my training program. Occasionally, I add poolrunning to my workout. The additional cardiovascular training is anice addition to middle-distance training. I also use pool runningafter track workouts now that I have recovered from my injury. Thewater provides me with decreased stress on my joints and resistancetraining for my muscles. The cool water temperature of the poolprovides an ideal low impact post workout aerobic session; while Irecover, my body temperature decreases. As I grow more comfortablein the water I might even begin taking swimming lessons!
Pool Running Tips
Swimwear:
Wear a well-made competitive swimsuit. Fashionable suits may nothold up to the forceful movements of your body against the water.In addition, pool running can be a high impact activity. Ladies, besure that your suit is supportive, or wear your running braunderneath.
Footwear:
Check out your local drug store or sporting goods store. Watershoes need to have a rubberized bottom for protection from thefloor of the pool. Be sure to fit the foot closer to the toes. Theshoe should fit snugly in order to avoid being forced off by thewater resistance. Use water-proof orthotics if you wear orthoticsin your running shoes.
Floatation Belt:
Some pools will mandate that they supply you with floatation belts;outside floatation devices are often not allowed. You can purchasethe Aqua Jogger swim belt online or at some technical runningstores.
Pool Etiquette:
Many public pools are occupied with lap-swimmers, water-aerobicsclasses, and others. Be attentive to others. Pool running does notrequire a great deal of space. You can achieve an intense workoutwith just ten yards of pool space.
Footing:
Avoid running across the steep grade of the pool. The harsh angleof the floor of the pool can injure or irritate the muscles, bones,or tendons of the lower leg. Run up or down the floor of the pool.Larger pools generally have a slight grade which makes runningacross the pool acceptable.
Workouts:
Be creative with designing workouts. Just focus on achieving achallenge to your cardiovascular system. An injured runner shouldgradually increase the amount of stress on the injury whileperforming aerobically challenging workouts. Beginners should focuson adapting their bodies to running by starting with the floatationbelt; practice proper running form. Adjust slowly to running on thesurface of the pool. Once a beginner has mastered running on thefloor of the pool, he should attempt running on dry land. Socialand competitive runners should utilize the cross training benefitsof the water. The resistance of the water is excellent for buildingmuscle strength.
Challenge Yourself:
Since you are submerged in water, your body does not take the fullstress on the bones, joints, and tendons. Don't be afraid to pushoff the bottom of the pool with your feet a litter harder than youwould on land. If you are wearing a floatation belt, increase yourpace a bit more than your normal walking or running pace. Awaterproof heart rate monitor can guide you through an intervalworkout. Be sure to gradually increase your workout pace orintensity over time. A 20-minute pool workout is a good time goal.Add more time to your workouts as you become more fit.
Alisa Harvey is a 2008 Olympic Trials qualifier in the 800 meters.She was named USA Track & Field 2007 Masters Athlete of theYear. Harvey is the World Record Holder of the indoor masters mile(4:47.26). She also holds U.S. masters records of 2:07.57 for 800meters and 4:46.29 for the mile outdoors and 2:05.75 for 800 meters(set February 24, 2008), and 4:26.18 for 1500 meters (set February9, 2008) indoors. She was the 800 meter and 1500 meter champion atthe 2007 U.S. Masters Outdoor T&F National Championships.

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