How to Do Deep Water Running

Deep water running is an effective way to get a cardiovascular workout with minimal impact on your joints. It involves simulating the motions of running while submerged in water, typically in a pool where your feet do not touch the bottom.

What is Deep Water Running?

Essentially, deep water running is mimicking the natural movement of running in a deep section of a swimming pool. Instead of your feet striking a hard surface, you move your arms and legs against the resistance of the water while suspended. This provides a similar cardio and strength workout to running on land but eliminates the impact, making it ideal for injury recovery, cross-training, or those with joint issues.

Getting Started: Essential Gear

To perform deep water running effectively, one piece of gear is highly recommended, as highlighted in the reference:

• Flotation Belt: Participants often use a flotation belt to help them stay afloat and maintain proper form. This belt wraps around your waist and provides buoyancy, allowing you to stay upright in the deep water without expending excessive energy just to keep your head above water. This lets you focus on the running motion.

While not strictly necessary if you can confidently stay afloat, a belt significantly enhances the experience and allows for longer, more effective workouts. Some people also use water dumbbells or paddles for added arm resistance.

How to Perform Deep Water Running

Here's a step-by-step guide to doing deep water running:

1. Find a Deep Section: Locate a section of a pool where your feet cannot touch the bottom.
2. Wear Your Flotation Belt: Secure the belt around your waist.
3. Assume an Upright Position: Stand tall in the water, letting the belt support you. Your body should be vertical.
4. Simulate Running Motion:
   • Legs: Move your legs as if running. Bring your knees up towards your chest one at a time, and extend the opposite leg back. Focus on a fluid, cyclical motion. Keep your knees slightly bent throughout the movement.
   • Arms: Pump your arms as you would while running on land. Your hands can be loosely cupped or flat. Move them forward and backward rhythmically with your leg movements, providing balance and additional resistance.
5. Maintain Posture: Keep your core engaged and your back straight. Avoid leaning too far forward or backward.
6. Control Your Movement: The water provides resistance. Focus on controlled, deliberate movements rather than trying to move as quickly as possible. This resistance is what builds strength and endurance.
7. Adjust Intensity: Increase or decrease the speed and amplitude of your movements to control the workout intensity. You can also incorporate variations like high knees or butt kicks.

Benefits of Deep Water Running

• Low Impact: Excellent for individuals with injuries (especially to the lower body), arthritis, or those seeking a gentle return to exercise.
• Full Body Workout: Engages core, legs, and arms against water resistance.
• Cardiovascular Health: Provides a robust aerobic workout similar to land running.
• Temperature Regulation: The water keeps you cool, preventing overheating.
• Improved Running Form: Can help reinforce proper running mechanics without the impact forces.

Summary of Gear

By following these steps and utilizing a flotation belt, you can effectively perform deep water running and reap its many benefits. Remember that the core action is simulating the motions of running while submerged in water, typically in a pool where your feet do not touch the bottom.