Water Running... What is it all about?

by Marie-Anne Prevost, BA, NCCP II

Have you seen those individuals in the pool that look like they are bobbing around and working up a sweat? They are probably water running. Water running is often used for those who have an injury or need to build up their mileage in preparing for long distance races while avoiding the threat of injury due to the high impact of running on land. Water running benefits not only the individual rehabbing from injury but any person looking to increase their biomechanical running efficiencies and strength.

Why Water Run?

Water running will help, when correctly performed, develop strength in the muscles that move you through your running stride. The water provides a great deal of resistance to muscles, especially if movement is vigorous. It is a great alternative to traditional modes of resistance work. The faster you move the more challenging it becomes. The water provides 40 times more resistance than the air! Water running also provides a cross training effect . By mixing up training modalities the body will constantly have to adapt in order to maintain fitness. Specificity of training is important, however new research is showing that running athletes that have combined different methods of training (i.e. cycling, swimming and water running) have improved their run times! Water running provides an excellent medium to work on technique and form drills without any gravity, therefore eliminating chances of impact injuries. You can replicate your running movements exactly in the water, thus improving your efficiency! The no-gravity effect is beneficial to those runners who need a break from running on the road. Water running serves as a great recovery workout after a long week of either racing or training. Another wonderful side benefit of water running is that you can water run with individuals that would, on land, run either way faster or slower then you. It can be a very social way to workout.

In saying the above, water running does not enhance speed. It will maintain fitness and strength. Speed work does need to be performed on land to see real time differences. It is recommended to water run with a friend so that it does not get too monotonous. Workouts in the water at a Rate of Perceived Exertion (RPE) of between 5-7 on the 1-10 scale will translate minute for minute to land runs. Higher intensity workouts of 8-10 will not be achieved in the water. You will not fully replace running with water running. Your heart rate will never be as high in the water as it will be on land due to the hydro static pressure of the water over your whole body.

Water running technique workshops will be offered at the Meadow Park Sports Centre this spring! (March, April and May) Come join us to learn more!

Call 604-935-8350 for dates and to register!

Or e-mail Marie-Anne for more info.