How to Cross-Train Runners/Athletes

 

    This form of aquatic exercise is one of the best cross-training workouts for runners, injured or not.

     Many head coaches and trainers require their athletes to implement underwater treadmill running as part of their training. It allows you to get a great cardio workout without the impact, giving your body and joints a nice break from the pavement.

      Jogging in the water is great for your heart rate and makes your muscles work harder. The viscosity of water provides mor resistance than running on land. Pushing limbs through the pool helps strengthen muscles and joints, while the buoyancy water provides a tough "run" with little recovery time.

     Simply use the same running form as you would on land to propel yourself forward through the water. The difficulty of the workout will depend on leg turnover rather than speed. To raise your heart rate, increase your cadence. The faster you move your arms and legs in the water, the harder the workout and the greater your strength gain will be. Stay conscious of your form and be careful to mimic your on-land stride, not the doggy paddle.

     Incorporate aqua jogging into your training by completing one or two of your weekly runs in the pool instead of on the roads or by using aqua jogging as a supplemental workout on a cross-training day. We are also a great place to work on speed.

     If you need an extended break from the roads due to a recent race or injury, you can substitute your entire training plan with pool running without the risk of losing fitness. When Ella Johnson of Jacksonville, Florida was sidelined with plantar fasciitis three years ago, she ran in the pool six days per week for eight months. "It was a way for me to still enjoy my favorite sport, even though I was injured," Johnson says. "When I was ready to hit the roads again, my 5K times were comparable to what they had been before... even though I hadn't actually 'run' in months!"