How To
By
eHow Sports & Fitness Editor
Difficulty: Moderately challenging
Step1
Buy a flotation device. A belt is most helpful, and can be purchased through swimming-gear distributors or in specialty or sporting-goods stores.
Step2
Start by standing in shallow water and swinging your arms in a running motion. High-step with your feet, moving your way down to deeper water until your feet can no longer touch the bottom.
Step3
Start by running for 5 minutes. Water running is very tiring, so take it easy in increasing your time. Experienced athletes can eventually go up to 45 minutes.
Step4
Add variety, such as intervals (quicker-paced segments interspersed with your normal running). Remember to warm up with easy water running first.
Step5
Try leg scissors. Put your back against the pool wall and extend your arms to hold onto the sides. Move your legs out to your sides as if you were in a jumping-jack position, with straight knees. Pull both legs together and cross your ankles. Go back to legs to your sides and repeat, alternating the foot that crosses in front.
Step6
Try leg crossovers. Take the same position as above. Extend your legs straight under you, toward the bottom of the pool. Pull your right leg across your body, with your knee straight, reaching as far as possible toward your left hand. Return to the starting position and switch legs.
Step7
Strengthen abdominals by back floating, then bringing your body into a "V" position. Straighten out and repeat.
Step8
Stretch after, as well as before, your workout. You can do this in the water or on land.
Comments
kmac1967 said
on 7/23/2008 Proper equipment is essential. Check out the latest in deep water running shoes at www.aqxsports.com. Besides the shoes you will need a buoyancy suit...also available at aqxsports.com
said
on 6/30/2006 Try doing your intervals with a tether or hitch to the side of the pool. Essentially this is like sprinting on the spot and you are able to concentrate on your running form as well as effectively increasing the intensity of the workout.
said
on 11/22/2005 Because we are in the water, we don't necessarily realize the extent to which we are exerting ourselves. Because our bodies are kept cooler in the water, our heart rate lowers by approximately ten percent. Be sure to have plenty of drinking water acessible on the sides of the pool to maintain adequate hydration. This allows for optimal working conditions.