coach, it would be a great idea to set up a training session to get you started, or to review your technique if
you've done this before. Click here for info on training sessions in Austin, TX!
Here's your best advice: always be conscious of your form while aquarunning! Form is EVERYTHING with
this activity, and can and will mean the difference between a great workout and an ineffective one. After 3-5
sessions, technique will become more second nature to you, so be patient and give it some time if you feel
like you don't get it at first. EVERYONE feels awkward the first time they hit the water to do this. Just give it
time, and be conscious of what you are doing at all times. You may want to give it a few weeks before you
really start crankin' and trying to push your workouts- you'll want to start out with all good habits. If you have
tried aquarunning before and felt that it was too easy and not intense enough of a workout, first look at your
technique.
You will need to use a flotation device designed for Aquarunning, such as an Aquajogger, in order to do this
form 100% correctly. Without a flotation belt, you will have to lean forward, and/or float your arms out to the
sides in order to get enough flotation to be able to do stay up. An aquarunning belt is definitely
recommended, if you are desiring to do this and keep it similar to land running.
Here's the scoop on how to do it, and do it right:
First, begin to perform a running motion in deep water. Think of simulating land running as closely was
possible. Then, go through the following form checkpoints:
1. Posture
- Two words to always remember: remain vertical. Allow yourself a very slight lean forward, only 3-5
degrees. - Keep the ears, shoulders and hips in line.
- Tighten up the abdominals/core area. This will help to prevent you from slouching forward, not to
mention the benefits of a great ab workout that you will have by the end of your session. Keep your abs
comfortably tight, "sucking the belly button in"- you should still be able to breathe normally. - Leaning forward is the single most common mistake in aquarunning, because our bodies naturally want
to be horizontal in the water as they are when we're swimming. But leaning forward while aquarunning
makes it much easier, and can also create low back and shoulder/neck strain. - One way to check and see if your posture gets the okay: When you look down in the water, you should
be able to see your stomach or the tops of your thighs while you're aquarunning. If you can't, your hips
aren't underneath your shoulders and you're leaning forward. In that case, tighten up those abs, pull your
hips directly underneath you, and keep your chin tucked. - Note that without a flotation device, vertical posture is compromised, as you will have to lean forward
significantly in order to get the same flotation that the device would give you.
2. The cycle
- Bring the knee up to a height that is similar to land running, with your hip flexed to 60-80 degrees.
- At the highest point of knee lift, slightly kick out the lower leg in front of you...until you can just see your
toes. - Extend your leg at the hip as you pull your leg back through the water behind you. Keep a slight bend in
your knee as you pull your leg back (ie do not lock out your knees). The foot should be directly below
the hip and knee at the bottom of the movement. Make sure to add a back kick all the way back as you
recruit your glutes and hamstrings, and then pull your knee through for your next stride.
- Keep the ankles flexed as much as possible during the entire stride; in other words, do not run with
pointed toes. This is not easy with the added resistance of the water! This will give the shins (tibialis
anterior muscles) a pretty good workout and will prevent undue strain on the top of your foot and ankle.
4. Upper body movement
- Relax the shoulders- keep them dropped down, and away from your ears.
- Sweep the arms straight forward and back without crossing over your body's midline.
- Keep the elbows at 90 degrees, and tuck them in close to the body.
- Hands should be closed relatively tightly, and fingertips should be grazing your waistline. Running with
an open hand allows you to utilize your arms and hands in a paddling motion, which is not desired. - Note that without a flotation device, you will have to float your arms out to the sides a bit in order to stay
up in the water.
5. Stride frequency
- The intensity of your workout is totally dependent on your stride frequency, or how fast you spin your legs. The
faster you spin your legs, the harder it is...the slower you spin your legs, it's more like an easy jog. - Never compromise your form for speed! Keep nice, clean form- even when you're spinning fast. Resist the
temptation to lean forward, and use your arms to try and go faster. - The only difference between running hard and easy in the pool should be stride frequency. Your form should
look exactly the same (see above form pointers); you should just be cycling your legs and arms a lot faster.
Other tips on doing it right, and getting the best workout that you can!
- Push and pull through the water equally in both directions. Never let there be a phase in the running
cycle when you are letting your leg passively fall through the water. Keep your stride active the whole
time. - Focus on keeping your stride nice and smooth. There should be even effort all the way around the cycle.
- Keep the stride frequency high. Cycling legs slowly in the water will only reinforce slow mechanics and
a slow stride frequency- not something that is desirable for running on land! - Again, never compromise form for speed!
- If you feel that aquarunning is too easy for you, take a closer look. You are definitely making a
technique error. Make the most of your time in the pool by staying focused on all of the form pointers
listed here. Keep an eye on your heart rate to make sure you are working it hard enough before
passing this activity off as not being hard enough. It should feel as hard as land running when you are
demonstrating proper technique. - Note that heart rates will be approximately 13-15% lower in the water than with land running. This is due
to the hydrostatic pressure surrounding the body, which increases venous return of blood to the heart,
and stroke volume. This requires fewer beats per minute from the heart. - Just because you are cycling your legs faster doesn't mean that you'll move across the pool faster.
You'll never go through the pool fast while aquarunning correctly. In teaching large groups of people, I
have noted that the people with the best, cleanest form are usually at the back of the pack; and the
people who allow it to get messy are leading the way. - Be patient and meticulous!
- It helps to set up a training session with a qualified and experienced aquarunning coach, if you have
access to one. It also helps to watch an aquarunning video that includes both underwater and above
water views, to see what the form is supposed to be like.
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no particular order:
1. Leaning forward
2. Exaggerating arm movements,
swinging arms out to the sides
3. Running as if you are sitting and
cycling on a recumbent bicycle, with all
leg movement way in front of your
body.
4. Running with pointed toes instead of
a 90 degree angle at the ankle
5. Not cycling fast enough, with a low
stride frequency. Don't be afraid to be
aggressive and really push and pull
your legs through the water to create
some intensity!
Click here for information on
Aquarunning training sessions in
Austin, Texas!
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