Water run in the ‘trails’
There are often times throughout a running program when you just can’t get out to run. There could be a number of reasons for this, and it’s good to have an alternative solution so you can stay on track. One of my favourite alternatives to running is water running. I use this form of training on a variety of occasions: when I’m injured; when I’m in a location with water, but no good running options; when I’m feeling bored with my routine (yes it can happen!); or when I want a little extra boost to my overall fitness. Here are tips on how to do it and get the most out of your water run workout:
- Wear a flotation belt – especially if you’ve never done it before. This will allow you to focus on form instead of worrying about keeping your head above water.
- Position your body vertically in the water and start mimicking the running motion as closely as possible.
- Exaggerate kicking in front of your body slightly (before your foot “lands”), as water resistance won’t allow your leg to swing as far forward as on land.
- Be patient. You won’t move quickly but the resistance from the water will provide a great muscular workout.
- Mimic your running workout as closely as possible. For example, you can do a 40 minute easy run, a 20 minute tempo run, or timed intervals – like 8 x 2 minutes hard with 1 minute easy. Long runs are not as easy to mimic as there is a higher mental tedium factor with water running.
- Buddy-up! Just like the real thing, water running with company makes the time go faster and keeps your effort level honest.
After a day or a few weeks, come back as a refreshed and stronger runner. I’ve seen these results many times with athletes who have been injured or who have been supplementing their training with water running. So go jump in the lake and enjoy the results of faster running!
Or take it to ‘the track’
