How to Water Jog

Water jogging is exactly what it sounds like. You jog. In water. But more than giving you another option during inclement weather, water jogging is about a no-impact exercise that works the same muscles you use running on land. It’s perfect for injured athletes or those seeking cross-training or recovery workouts. And when done carefully, water jogging is excellent for pregnant women. Here’s how to get started.

Instructions

Difficulty: Moderately Challenging

Things You’ll Need:

• Swimming pool
• Swimsuit
• Flotation belt
• Float shoes

1. Flotation belts and shoes are not required for water jogging, though they give you more flexibility in your workouts. Without flotation gear, find a pool where you can run in waist-deep water.
2. If you want to use flotation gear, hit the pool in an area deep enough that your feet aren’t touching the bottom.
3. Properly fitted, your aqua belt should keep you buoyant enough that only your head will be above water. Maintain an upright vertical position no matter how fast you are running.
4. Because the pool water creates resistance around your entire body, your arms will do more work than they would in land-based running. Pump your arms as you normally would on the land, and don’t be surprised if you feel an extra burn the next couple days.
5. Water jogging is very tiring, especially for beginners. Expect your legs to feel like wet noodles after your first workout.
6. Even though the pool temperature might keep you from feeling sweaty and overheated, hydration is still important. Drink plenty of water.
7. For some people, water running is as tedious and boring as a treadmill run. To keep it interesting, create interval workouts and focus on proper form and cadence.

Tips & Warnings

• Do not strain yourself. Water can be dangerous even for strong swimmers.
• Choose a pool with a lifeguard in case you have problems.
• As with any exercise regimen, discuss this program with your physician before beginning.