Aqua Running

By Susan Hickey

Many YMCA members enjoy participating in a variety of sports at different levels. The YMCA is fantastic for providing the equipment to run, bike, or play on a team. Unfortunately, one thing we sometimes have in common is injury. Luckily, the YMCA also has a fabulous benefit for injured athletes – a swimming pool. Recently I sustained a serious ankle sprain while running and was incredibly grateful for the opportunity to rehabilitate in the pool through aquarunning.

Aquarunning is a lesser known injury management option. The benefits of pool running are many and include the following:

• Zero impact training when in deep water (using a flotation device)
• Water resistance simulates wind resistance as when running outdoors
• Buoyancy decreases impact on joints when running in shallow water
• Increased efficiency due to increased metabolic rate, which can translate to a shorter workout than on land with the same benefits
• Ability to customize your workout in varying depths of water

For the naysayers, check out this study that found no difference between runners who trained exclusively on land for four weeks and those who trained exclusively in deep water for four weeks. For me, who at the time of my injury was just seven weeks from a big race, this was enough to convince me to give it a try.

I started with a flotation belt in the deep end of the pool just trying to jog back and forth in the water. I found it challenging to maintain true running form initially but with practice it got slightly more familiar. After a few days I was up to 45 minutes of deep water jogging and as my ankle healed I was able to start running in the shallow end of the pool. I ran laps incorporating both the deep and shallow end of the pool. At the deep end I worked hard with my arms to try to simulate faster arm swing and faster leg turnover; in the shallow end, I worked on carefully guiding my ankle through heel strike to push off, gradually tolerating more range of motion.

As my ankle got stronger, I incorporated more laps in the shallow water for an increased challenge, as well as included practicing standing on one foot to improve balance (which is challenging as water is swirling around you!).  I also found I could complete squats and lunges in the water despite not being able to on land.  This definitely helped me keep a positive mental attitude and focus.

Training in the water has helped me rehabilitate without risking repeated injury and with improved recovery between sessions. I’m optimistic that on race day, I will be much stronger thanks to having access to the YMCA pools. Check out www.daytonymca.org to find out when your YMCA pool has open swim times if you want to give this a try.

As with any training program, be sure to discuss aqua running with your physician prior to starting any new exercises. Check out these websites for suggestions on how to get started.

Sources:
InsideHook: Want to Become a Better Runner Overnight? Get in the Pool.
Healthline: Benefits of Aqua Jogging and Tips to Get Going
Runners Connect: Aqua Jogging for Runners: Workouts, Technique, and Benefits