It’s fair enough not to associate a local swimming pool with jogging, but the benefits of running underwater are amazing. Known as aqua jogging or deep-sea running, this training method is considered effective cross-training for those seeking to escape the crowds of their normal exercise routines.
Running in the water has traditionally been used to rehabilitate injuries, but it’s also a great way to improve your cardiovascular health, improve your fitness, and learn how to run properly. (Opens in a new tab) – Without any unpleasant effects on the joints.You may be familiar with hitting some of the best treadmills (Opens in a new tab) There’s a lot to be said for training, but instead to take your run to the water.
As we move towards the summer, many of us may be keen to exchange long indoor gym sessions for great outdoor exercise. We quickly jumped in and wanted to find out directly from the experts why underwater running became a popular training method among casual runners and professional athletes and how it could help. rice field.
What is a water stream?
Water running can be done in the deep sea or shallow water. The most accessible method is free running. This can be done anytime, anywhere and no luxury kit is needed. You can go jogging by appearing in the lake, pool, or lid. Instead of swimming them, just dive in and run your length. Move your limbs as you normally would and expect a little more resistance.
The more technical method used by athletes and coaches is to use a hydrotherapy treadmill and floating vest (or belt) to stabilize the body. This technique is commonly used to polish running forms and manage injuries and illnesses.
Benefits of running in the water
According to a study published in the Journal of Sport and Health Science (Opens in a new tab)Approximately half of regular runners are injured each year, mainly due to overuse and impact. By exchanging tarmac with water from time to time, you can mimic natural movements on land and mobilize the same muscles without aggravating existing nigle. You don’t have to compromise on strength as you can pump blood while in the water. For this reason, athletic rehabilitation professionals who work with elite athletes have been jogging in the water every day for many years.
The impact is small
It’s incredible how running changes your body (Opens in a new tab)..According to Share America’s 2017 report (Opens in a new tab)Over 47 million runners choose to hit the pavement (or treadmill) on a regular basis. The bad news is that the effects of regular running can result in many wear-related injuries, including plantar fasciitis, sprains, stress fractures, shin splints, Achilles tendinitis, and runner’s knees. runner.
If you have poor knees, rolling ankles, or tending to tighten your hips, running underwater can be your lifeline. Water acts as a balance to gravity and naturally creates resistance without being completely affected by foot strikes. This provides the very necessary support for the hips, knees and ankles. Studies published in the Journal of Human Kinetics (Opens in a new tab) In 2014, immersion in water (up to shoulder height) was found to reduce the load by as much as 85% of body weight.
It builds strength, strength, and endurance
If you’ve ever tried to run through the water, you know how easy it is to inflate. Water is denser than air, which increases resistance when moving and makes it difficult to exercise. And you move faster-it will feel more difficult.
Christian Allen, product trainer for Runners Need (Opens in a new tab), Says: “You will notice that when submerged in water, resistance from all sides increases. This strengthens the muscles used when running on land, but unlike this, it builds strength and improves cardiovascular health. Ideal to maintain. ”
Simon Maskell, a biodynamic scholar and founder of Simon Maskell Biokineticist & Associates (Opens in a new tab) I accept. “Aquatic resistance (the natural drag of water) can put pressure on your body and contribute to stronger muscles and improved endurance levels,” he says. “This is a strength training option for everyone, but it’s especially great for rehabilitating injuries.”
It may also improve your strength.One study published by medicine and science in sports and exercise (Opens in a new tab) We have shown that underwater plyometric training (explosive movements such as sprints and jumps) improves the jump height of female volleyball players over a six-week training period.
Improves cardiovascular health
Running in the water makes your heart and lungs stronger and more efficient, which increases your maximum aerobic capacity (the maximum amount of oxygen your body can ingest and use).
“The pressure that water exerts on the body helps bring peripheral blood flow back to the heart,” says Maskell. “This increase in blood flow reduces the pressure on the heart and pumps blood around the body. Exercising in the water lowers blood pressure and heart rate and improves blood circulation, which means that the body is oxygenated. You will be able to use it more efficiently. ”Also, as your heart and lungs become more efficient, you will notice that the rate of perceived exercise (how tired you feel during exercise) decreases. prize. ”
Studies show that running in the deep sea can have a positive effect on endurance.According to studies published in sports and exercise medicine and science (Opens in a new tab)Deep sea running has been found to help trained endurance athletes maintain aerobic performance for up to 6 weeks and improve their aerobic capacity in untrained people.
It boosts your nerve muscle health
Maskell says water training can improve the efficiency of the neuromuscular system.
“Running underwater can improve neural pathway function and neurological messaging to skeletal muscle, improving running performance,” he says.
Increasing the speed and intensity of aqualan also increases neuromuscular activity and metabolic costs (energy consumption).
If you like to increase your metabolic rate and increase calorie burning, activating Aqua may help. The additional pressure of water increases muscle mobilization and strength, the level and intensity of perceived effort, and energy requirements. All of these can contribute to the melting of these calories.
Can be used for rehabilitation
“Water provides a unique training and exercise rehabilitation environment,” says Maskell.
We can all enjoy the benefits of flushing, but anyone who suffers from chronic pain, osteoporosis, arthritis, obesity, diabetes, injuries, or high blood pressure can dramatically improve their health. Can be improved.
Buoyancy of water can relieve pain at first because it reduces the load on the joints, but when the pressure on the spine decreases (especially), it causes spinal injuries, poor back, or misalignment. The world of movement is opened to some people.
“Water allows athletes and runners to resume their training programs faster and with higher intensity as they recover from injury or surgery,” says Maskell.
Water reduces swelling, improves range of motion around joints, reduces muscle aches, and improves mobility. This is partly caused by reducing what is called “blood retention” in the muscle. When blood cannot return to the heart and instead accumulates in the lower extremities.
Build a strong core
If you want to create a stronger core, this training style can improve your overall balance and core strength.
“Because of the turbulence from the underwater stream, your body needs more balance, coordination, and consciousness to perform movements effectively,” says Maskell. “To maintain stability and uprightness, the core needs more. This increases the strength of the entire core. A strong core protects you from potential future injuries. It also helps, “he adds.
It can improve your land running technique
If you’re just starting out or just want to improve Gait analysis Performed by an expert, it helps to nail the form. However, starting an underwater journey is also a fascinating and effective way to learn the right techniques.
“Running underwater can be used to introduce non-runners to the correct walking and movement requirements of running before initiating contact with the ground,” says Maskell. “Aqua running can help runners established in gait retraining, improve overall sporting performance, and reduce the risk of injury.”
How to run in the water
It takes time and patience to learn the right technique, but it can save you injuries and medical care in the long run.
“Forms and techniques are as important in the water as they are on land. We are trying to reproduce the same biomechanics that we use in normal practice,” says Allen. “Some runners find it useful to visualize themselves running outside in order to move their shoulders back and forth, pull their tummy toward the spine, and stay as upright as possible. It means that you can work in a good posture and shape without the physical stress that a straight road or trail mile puts on your body. “
“It’s important to stay hydrated while training or rehabilitating underwater,” says Maskel. “You will always lose water without noticing it.”
References
Water properties and their application to training (Opens in a new tab)
Aquatic plyometric training increases vertical jumps for female volleyball players (Opens in a new tab)
Impact of water run training on maintaining aerobic performance (Opens in a new tab)
