Aqua jogging, or ‘deepwater running’ as it is also known, is the ultimate form of cross training that simulates running. For injured runners, it can help you to retain fitness or increase your weekly volume of training without the impact of running.

But it’s not just for injured runners. Beginner runners through to seasoned marathoners can benefit from this low-impact form of cross training which uses all the same muscles as running. It makes a great alternative to cycling or swimming.

What is aqua jogging?

Aqua jogging is simulated running which you do in a swimming pool, but without your feet on the pool floor. To begin with, you can use an aqua jogging flotation belt tied around your waist to aid buoyancy, but once you become stronger and your technique improves, it will be possible to aqua jog with no help at all.

Why try aqua jogging?

Aqua jogging works every element of the body because you’re under continuous resistance in all phases of the running action. The muscles work at a controlled, constant speed because they are working against the resistance of the water. As your body doesn’t have to deal with the landing phase of running in each stride, aqua jogging cuts out the eccentric contractions that your lower-leg muscles have to perform. This is the point at which most running injuries take place.

The complete lack of impact involved in deep-water running means you greatly reduce the stress on your joints, making it a safe way to increase exercise volume. The constant ‘pushing’ against the resistance of the water ensures there are not only enormous strength and conditioning gains, but also huge cardiovascular improvements too.

How do I do aqua jogging?

The correct technique for aqua jogging is essential for getting the most from every workout.

• Make sure you are in the deep end of the pool or deep enough that your feet don’t touch the floor.
• Your upper body needs to be tall and upright in the water, as if you have a cord through your centre pulling you up.
• You need a very slight forward lean, as you do when running. This will make sure gravity is working in the right direction. However, avoid leaning too far forward and ending up in a doggy paddle position.
• Use your arms just as you would while running. Your elbows should be at right angles, really driving forwards and backwards, as if you are trying to elbow someone behind you.
• Your legs need to have a full-leg drive and normal stride, with high knees and your heels lifting behind the body (almost a cycling action), as if you are touching the ground and toeing off the way you would when running normally on dry land.
• Remember, the movement forward is small and slow. The challenge is in staying upright and working as hard as you can against the resistance of the water to create some gradual forward motion.

Aqua jogging sessions

Aqua jogging sessions can recreate the time-based interval sessions of an ordinary running training plan. Below are some examples.

Session one

• 5 mins normal running pace – perceived effort (PE) of 6/10.
• 15, 30, 45, 60, 75 and 90 secs sprinting as hard as you can, with 15 seconds’ rest between each effort.
• Repeat 3-4 times.
• 5 mins warm-down.

Session two

• 5 mins warm-up.
• 8 mins steady (PE 7/10), 90 secs rest.
• 2 x 4 mins increased pace (PE 8/10), 75 secs rest.
• 4 x 2 mins increased pace (PE 9/10), 45 secs rest.
• 8 x 1 min sprint (PE 10/10), 30 secs rest.
• 5 mins warm-down.

Try not to hold on to the side of the pool when resting. Just keep your legs moving, as if you’re treading water.

Session three

• Fartlek: 1 min, 2 mins, 3 mins, 4 mins, 5 mins, 5 mins, 4 mins, 3 mins, 2 mins, 1 min, all hard. Take half the length of each interval time as rest.