POOL RUNNING WORKOUTS

PREVENT INJURY, RECOVER FROM STRENUOUS WORKOUTS, INCREASE CARDIOVASCULAR FITNESS: Vacations in warm weather (think mid-winter or spring BREAKs) venues often include much appreciated poolside relaxation.  It’s not easy to fit in a scheduled training or running session when the cool blue pool and warm shining sun beckon, the kids want to have fun swimming all day, or you must stake out lounge chairs early in the day to get a coveted position/sit together with others in your group. Consider enjoying a running pool workout to stay on your training schedule, mix–up your routine, and truly get some “R&R” (rest and recovery, of course!). Or, if you have a membership at a fitness center with a pool but don't like to swim laps, you might use if for running.
 
There are numerous “aqua” versions of floor exercises on YouTube (Zumba, Boot Camp, Cross-Fit, etc). Do these alternate exercises assist with maintaining running performance? I searched the medical literature; a REVIEW, "The Physiology of Deep-Water Running", published in the December 2003 issue of the Journal of Sport Sciences (online in 2010) found supporting evidence that deep-water running can maintain aerobic performance. The article states that the benefits are noted in trained endurance athletes and are INCREASED in sedentary individuals!  Moreover, it says, a “reduction in musculoskeletal loading ” (compressive loading on the spine) in this activity “decreases the likelihood of injuries due to overtraining” Also, there is an “alleviation of muscle soreness” that “confirms its value in recovery training”.
 
I located videos that describe the 1) cross country style form by Aqxsports.com and 2) high-knee deep-water running form by Bill Ruth (see his resume PDF below from 2012)  also You can choose which works best for you. Perhaps you will come across something better. For you to take advantage of this vacation pleasure, you’ll need to plan ahead to obtain and pack a FLOTATION DEVICE (aqua-jog belt).

Also for fun, there’s a link to an ACE Fitness Video: HIIT Exercises for the Pool

http://www.ncbi.nlm.nih.gov/pubmed/14748454 "The physiology of deep water running" Reilly T,  et al.
https://www.youtube.com/watch?v=4YeKkR78lbE Cross Country Form
https://www.youtube.com/watch?v=dsamCiwQ9Ww High Knee Form
http://activeataltitude.com/wp-content/uploads/2012/10/Bill-Ruth-resume-2012.pdf
 

https://www.youtube.com/watch?v=Xuwena9YsVY ACE Fitness

RUN HAPPY!