Aqua Jogging

It's definitely better than nothing, but I've had more success getting my HR up, legs strengthened, and fitness back on the bike than with aquajogging.

Once you're cleared for bike, or even better elliptical or Alter-G, that's the way to go, in my opinion. But if you're still strictly non weightbearing precautions, aquajogging is fine and better than sitting around.

jmoney_9 wrote:

I've been out for 3 months with a stress fracture. I got cleared to aqua jog a month ago and have been going really hard at it. My question is does it really work? Would doing 6 hours a week once at full running volume help me aerobically?

Yes it really works if you’re consistent with it and work hard.

Do lots of intervals with short recovery.

What if I am trying to build an aerobic base. Ive never built a correct one. If I did a lot of 90 minute aqua jogs @140bpm and then some tempo days would It work as well?

jmoney_9 wrote:

What if I am trying to build an aerobic base. Ive never built a correct one. If I did a lot of 90 minute aqua jogs @140bpm and then some tempo days would It work as well?

I agree with the person who suggested doing lots of interval work. That tends to lend itself better to aquajogging.

Also, I disagree that the bike is better. Aquajogging is extremely sport specific if done right. There shouldn't be any surprise there, since it is literally only intended to mimic running...

To do it right, though, you'll need a float belt. Then you should tie a ~6 foot string to the back of the belt and attach it to the side of the pool. You must be in the deep end of the pool, so you can't touch. You have to consciously use good "running" form, including dorsaflexion.

The string helps stabilize you as well as allow you to just barely run forward away from the wall without actually drifting all over, allowing you to concentrate on what you're doing.

Without the floating belt, or if you try to do it where you can touch, it isn't very sport specific. The string isn't required, but does allow you to close your eyes and focus during hard intervals rather than trying to steer yourself around the pool. If you don't have the belt and don't have a pool deep enough, you're better off just cycling or doing elliptical.

Aquajogging also isn't very fun. It is like running on a treadmill pointed at a blank wall. You better really want to train.

If you have waterproof earbuds, or if you're in a backyard and can bring out a radio or screen to watch, that could help. But once you're doing hard intervals, the workout should hold your focus anyway. I used to use a giant clock on the side of the pool.

I've known people that have used aquajogging to aid them in running through injury at a fairly high (sub elite) level.

an old, but good workout plan.

https://www.runnersworld.com/advanced/a20815079/a-nine-week-plan-for-staying-in-shape-while-injured/

Once you can actually do weight bearing exercise, do doubles by adding in a workout on the elliptical trainer. biking is great but harder to get your HR up if you don't regularly bike. Pool running is most like running and the elliptical is next best.

I aqua-jogged as a supplement to winter marathon training. Once weekly I'd run 2 hours along the snowy roads and then 60 minutes in the pool with the vest, end-to-end. Best investment I could have made. There's no pounding, your muscles 'work' and your heart rate's at a decent level. 10 minutes after the jog, it felt as though it could have all been rinsed and repeated.