Earned Runs
  • Home
  • Blog
  • Request Bibs/Contact
  • GEAR LOVE
  • FAQ
  • Starter Checklist
  • RESOURCES*
  • Oh the Places You'll Go!
  • Generosity
  • THE HONOR SERIES
  • BONE STRENGTH FOR ATHLETES
  • About

POOL RUNNING WORKOUTS

2/4/2016

0 Comments

 
Picture
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!


0 Comments

Your comment will be posted after it is approved.


Leave a Reply.

    BRIDGE TO PHYSICAL SELF
    Running, walking, and fitness activities enable us to experience our physical selves in a world mostly accessed through use of fingers on a mobile device.
    Picture
    Finished my first 50K challenge, a virtual but real effort April 6, 2021. Qualifies me as an ultra-marathoner! All rights reserved.

    Author

    EARNED RUNS is edited and authored by me, runner and founder.  I began participating in road races before 5Ks were common. I've been a dietitian, practiced and taught clinical pathology, and been involved with research that utilized pathology.  I am fascinated with understanding the origins of disease as well as health.

    Archives

    September 2021
    August 2021
    April 2021
    March 2021
    February 2021
    January 2021
    December 2020
    November 2020
    October 2020
    September 2020
    June 2020
    May 2020
    April 2020
    March 2020
    February 2020
    January 2020
    December 2019
    November 2019
    October 2019
    September 2019
    August 2019
    July 2019
    June 2019
    May 2019
    April 2019
    March 2019
    February 2019
    January 2019
    December 2018
    November 2018
    October 2018
    September 2018
    August 2018
    July 2018
    June 2018
    May 2018
    April 2018
    March 2018
    February 2018
    January 2018
    December 2017
    November 2017
    October 2017
    September 2017
    August 2017
    July 2017
    June 2017
    May 2017
    April 2017
    March 2017
    February 2017
    January 2017
    December 2016
    November 2016
    October 2016
    September 2016
    August 2016
    July 2016
    June 2016
    May 2016
    April 2016
    March 2016
    February 2016
    January 2016
    December 2015
    November 2015
    October 2015

    Categories

    All
    Greeting
    Image Only

    RSS Feed

    New! Search Box

    Earned Runs is now searchable! Check it out...
EARNED RUNS LLC                                                                                                                                                                                                    Proudly powered by Weebly
  • Home
  • Blog
  • Request Bibs/Contact
  • GEAR LOVE
  • FAQ
  • Starter Checklist
  • RESOURCES*
  • Oh the Places You'll Go!
  • Generosity
  • THE HONOR SERIES
  • BONE STRENGTH FOR ATHLETES
  • About