Pool Running

Written by Caitlyn Ashton

Today’s tip is a super effective tool that can be used supplementally with your training or as a means of recovery… like post big race, when dealing with an injury or even burnout!

If you are in an injury cycle right now, sharing a pool running plan below that I’ve used in the past when I was weeks out from a marathon and hit with ITband syndrome to the point I couldn’t walk. Using this plan***, I was able to not only get to the start line as planned, but also finish the full 26.2 that season!

Pool running is a magical tool because it is a no impact exercise that, when done right, can give you the same aerobic benefit as real running. You might feel silly in the pool of your local gym bobbing around pool running and not feel like much is happening, but I promise if done right when you get out of the pool your legs will feel like jello.

IMPORTANT NOTES:

– you need a pool (obviously )

– To get the full benefit of the water resistance, *mind your form* — drive your knees up and down as if running up hill — don’t let your legs float out behind you; your body should remain perpendicular to the horizon the whole time

– Using a floatation belt can be very helpful in maintaining form in the deep end of the pool (example linked below)

– if running in shallow end, you don’t need a belt but reminder to mind your form. Also, if the pool has a rough surface on the bottom wear swimming shoes to protect the bottoms of your feet.

– Helpful instructional video: https://m.youtube.com/watch?v=ZHg05bP8Z_E

– As seen in the plan, for on/off efforts you will focus on moving your arms and legs as fast as you can for each “on” interval, then lightly jog for the “off”.

– If incorporating pool running into your regular training to take your training to the next level, simply replace one running day per week with a pool run. Because it’s no impact you can do a hard pool running workout on your easy days.

– If in an injury cycle, follow the plan (or for a period of time you need) linked below!

– You can also go long/steady in the pool but remember to bring hydration and fueling just like you would for a long run!

There are some seasoned vets in the squad that have used pool running/a plan like this (after gentle encouragement by yours truly) like Lacey Liebert, Andrew Burnett, and Peter Bakkala have used pool running to ward off injuries/return to running — i encourage you to share your experience & tips! Or any others out there that have discovered one of the best cross-training tools there is.. comment below!

Give pool running a try and let us know what you think!!

*** please note this plan is from the early 2010s so there is some outdated lingo in there… on Thursdays where you see “flexibility” listed, that really can be used as a mobility/yoga day or a different crosstraining tool (like bike/elliptical/walk).