Now in the height of summer, and little mermaid Everyone wants to soak in the sea. I think it’s the perfect time to shift your weekly jog into the water and refresh yourself in the pool. Experts say pool running not only keeps you cool during your workout, but it also offers some extra benefits that running just can’t provide.
Running a pool can be done in one of two ways.The first option is to dive into the deep end with a special flotation device, such as a wet vest or waist belt, and run with your head out of the pool and your body hanging in a relaxed position, he says. Steve Victorson, Professional Water Instructor. This is an ideal way to do fitness exercises, but sticking to waist- or chest-deep water and pushing your feet off the bottom is fine too.
Pool running includes many of the same mechanics as outdoor running, but with the added element of H₂O. Christine Dibgunara, Certified Personal Trainer and Running Coach. Water adds resistance and at the same time reduces the strain on your joints. This makes for a very unique workout.
according to Kevin R. Stone, MD., an orthopedic surgeon and founder of . stone clinicPool running is good if you have an injury. arthritis or knee pain, want to be active. It floats all the way instead of hitting the pavement, so it’s also great for injury prevention. Any runner would love this. Read on to learn more about pool running, the most mermaid-core workout.
All the Benefits of Pool Running
less impact
Victorson says that in deep water, the water completely reduces joint wear, and in shallow water it reduces it significantly. Crossing the pool gives you all the benefits of running, except for the impact that comes with jogging outdoors or on treads. All this thanks to its incredible buoyancy.
great for athletes
Pool running is ideal for athletes and anyone looking to improve their knees. According to Divgunara, running in a pool greatly minimizes the amount of force you generate when kicking your feet compared to running outdoors. “This will Removes noticeable pressure from joints Including ankles, knees, hips and spine,” she told Bustle.
increase strength
Fun Fact: “Pool running puts a strain on all of the same major muscles used when running outdoors: hamstrings, quads, glutes, and calves,” Divgunara says. . The only difference is how long your muscles and joints are under load and tension when you’re in the water, so don’t be surprised if you notice an increase in strength and power while running outdoors, she says. says. Running on land will feel easier if you can push yourself through chest-deep water.
Improve your running stride
You can use pool running as a way to focus on improving your stride, Divgunara says, because your running pace is significantly slower in the water. Improving stride length can also help prevent repetitive outdoor running injuries and help you run faster.
Victorson says running in the pool also improves your arm movement on land. “Once the basics are learned, underwater running can become a routine that keeps a runner running longer, stronger, and injury-free for the rest of his career and life,” he says.
enhance cardiopulmonary function
Imagine running in water because walking in water is hard. That’s why pool running is great for cardio fitness, says Divgunara. The added resistance allows you to work harder, making it a great conditioning tool.
Also, the cooler water temperature allows you to work longer and harder in the pool. “I can do his HIIT routines at a high level with virtually no injury,” says Victorson. “A heart rate of 130 in pool is roughly equivalent to a heart rate of 140 on track. , you can “get more mileage” in a safe environment. “
improve balance
Divgunara says getting used to the feeling of running in water can also help with balance training. Obviously you won’t fall, but running in liquid will overwork every stabilizer muscle in your body. “Going forward in water is like running into the wind,” Victorson added. “It makes you stronger.”
spice things up
After all, running in the pool will add some spice to your routine. “It’s a great way to combine outdoor running training to avoid ‘same place, same pace’ boredom,” says Divgunara.
What you need to know about running a pool
The most noticeable difference between running in a pool versus running outdoors or on a treadmill is speed, Divgunara tells Bustle. Running in water is much slower than on land, she says, but the pool makes up for it by developing balance and building muscles in a whole new way.
To get the most out of your pool run, Divgunara recommends going to the pool in a tight-fitting swimsuit or in form-fitting clothing like compression shorts. “She gets in the way quickly in the water when she’s wearing loose clothing, such as her T-shirt that’s oversized,” she says. You can also add a swim cap to keep her hair dry.
Once in, focus on your form. Instead of walking or swimming, “practice kneeling as you flip your foot,” she tells Bustle. “Stretch your arms and extend your stride as you lean forward, which naturally makes your legs move faster.”
Note that you don’t have to imitate training on land. “The whole point of pool-based exercise is to take advantage of the benefits that water offers and not try to make it like land,” Victorson added. “In the pool, for example, the body is constantly working against resistance.” He advises runners to spend a day in the pool during training week.
as needed, buoyancy belt Add it to your mix and you’ll be completely submerged and resting. This tool helps you float a little higher in the water and also helps you maintain an upright form while jogging.
25 minute pool running workout
If it’s your first time running in a pool, Divgunara recommends trying a timed workout, such as running multiple laps in shallow areas. This 25-minute routine of his incorporates cardio, strength and power training to help you get out of the water stronger than before.
- Start by warming up for 5 minutes with a simple jog in the water.
- Run a shallow end for 1 minute at moderate intensity/effort. You should feel short of breath by the end, but you are not exhausted.
- Run at a higher intensity for 30 seconds. This should be your best effort.
- Rest for 30 seconds.
- Repeat this interval 5 times.
- Raise your knees in the water. Quickly run to the spot and raise your legs up and down.
- Do high knees at medium/high intensity for 20 seconds.
- Rest for 10 seconds.
- Repeat this interval 10 times.
- Finally, run for 10 minutes round the shallow edge. Maintain steady/moderate intensity.
- Cool down with stretching.
Referenced studies:
Law, GH (2020). Evidence that swimming may prevent knee osteoarthritis: Data from the Knee Osteoarthritis Initiative. PM & R : Journal of Injury, Function and Rehabilitation, 12(6), 529. https://doi.org/10.1002/pmrj.12267
Roper, JA (2013). Acute water treadmill exercise improves gait and pain in patients with knee osteoarthritis. Arch physical medicine rehabilitation. Doi: 10.1016/j.apmr.2012.10.027.
source:
Steve Victorsonprofessional water instructor
Christine DibgunaraCertified Personal Trainer, Running Coach
Kevin R. Stone, MDOrthopedic Surgeon, Founder stone clinic
