and Austin Aquarunning training sessions
- Impact-free, total-body exercise
- Allows you to run hard without becoming wore or predisposing yourself to injury. Water supports roughly 90% of body weight, thereby
reducing body stress from ground reactive forces.
- Weight loss and improvement in body composition. Aquarunning burns lots of calories; therefore, it is a good choice for individuals
desiring to improve their body composition. The water provides a stress-free environment alternative for heavier exercisers. The loss of
body fat will also help to reduce the added stress to the joints, which results from carrying additional weight on the lower extremities.
Supplemental strength exercises in the pool also help to increase lean mass and improve muscle definition.
- Allows injured runners and exercisers to be able to run without pain while recovering from the injury. This does depend on the injury, and
you should receive clearance from your doctor and/or physical therapist prior to attempting this activity.
- Maintenance of, or improvement in running performance, for the injured or healthy runner. Aquarunning has the unique ability to recruit
the major muscle groups of running while eliminating the harmful impact, to deliver conditioning specific to land running.
- Aquarunning provides an effective stimulus for improvement in fitness level to a healthy or injured individual, and will provide you with
quick results if performed consistently, correctly, and at an adequate intensity. In multiple studies, runners with 6-8 weeks of deep water
running have been shown to preserve or improve running performance.
- Runner's World Magazine rated water running as one of the top ten cross-training methods for runners. See the "cross-training" section
on the Runner's World website for details.
- Any running workout may be simulated effectively in the low-stress environment of the water, allowing you to run all of your favorite
workouts without the pounding...whether you're injured or healthy. Workout types include:
- intervals
- fartlek
- long, slow distance runs
- tempo runs
- races
- recovery runs
- over distance
- Adding supplemental strength exercises and drills to the program strengthens hip adductors/abductors (important to your IT band and
knee health), lower leg musculature, core/abdominal area. Many injuries are caused by or exacerbated by muscle imbalance, so consider
adding these to make a well-rounded program and prevent future injuries.
- An additional benefit of water running is that the water adds 4-42% additional resistance to a workout compared with land running,
depending on how hard and how fast one moves in the water. Therefore, a high percentage of fast twitch muscle fibers will likely be
recruited as a result of the added resistance, and the increased level of difficulty of the workouts. High lactates may be achieved during
this high-resistance exercise.
- Aquarunning provides a great opportunity to work on running form with specific, effective instruction from your aquarunning coach.
- Provides a workout to upper body musculature. The added resistance in the water environment will give upper body a workout as well, and
upper body exercises may be included during your workout to give the shoulders and arms and extra push.
- Improvement in flexibility, with the inclusion of a thorough stretching routine after your session that targets the muscles that are involved in
aquarunning, and any problem areas.
- Deep water exercise is appropriate for many special populations, including some pregnant individuals, overweight people, and elderly
patients. The water can provide and effective, stress-free workout environment to people with a wide variety of special needs. Please see
your doctor prior to participating in this activity, and it is recommended to start this exercise prior to becoming pregnant.
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