pool running

Cool, I'm doing the same thing (stress fracture).

Your heart rate will be 10% less in the pool. I recommend doing mainly short sharp reps (30-90secs) to get the heart rate high and not get too bored! Otherwise try to do what you would normally do on land. Concentrate on technique and try to get someone to give you feedback. Your legs will feel heavy after a hard session but will recover quicker than the same session on land (no impact stress). Lastly if you have weight issuses watch out because changes in body temperature (getting in and out of the pool) can increase your appetite!

Happy aqua running!

Wear a flotation belt -- don't do it without the belt or you'll screw up your form. Keep your back straight and verticle just as you would while running (don't let your back arch or come to the surface because of the flotation belt). Imagine you are running down a trail and use the same form. Don't swim with your arms. You pretty much have to sprint to get a good workout. I did this for 12 weeks with some cycling this summer to recover from a pretty bad stress fracture. Some people find they can't get their heart rate high enough in the pool -- I'm that way with the elliptical machine. Try other things if you can't get it right. Cycling really helps running I've found (though running pretty much doesn't help cycling at all).

Actually, I know a lot of coaches who have their athletes do water running WITHOUT a belt or any floatation device. As long as you think conscioulsy about your form, it shouldn't be a problem at all. Most coaches think that it is easier to get a good workout if you don't use the belt. I have tried both and generally go with this: If I'm really tired out or am doing a recovery run, I will go with the belt, because it does help you keep your form but otherwise I don't use the belt. Without the belt will help you get your heart rate up. It's all really a matter of personal preference, but college level coaches go either way (I know kids at six colleges whose coaches have them do this and 2/6 DO have them use belts).

I currently use a belt. To add resistance to my leg motions, I wear neoprene scuba/surf booties.

My understanding is that you can get by without a belt; however, the degree to which you will find this possible (without exhausting yourself too soon via frantic running) is related to how buoyant you are. I'm not.

With the belt, I have more control. If I want to go hard, like I would without a belt (to stay afloat), I can do so. Yet, I can ease off the pace, when doing intervals, and not sink. So, the belt gives you more options.

When I was in HS, I had a stress fracture and did not run from mid-August until the week of the state meet. At the state meet I ran faster then I did the year before (same course) in similar conditions (16:57 5k).

I found two things. 1) When aqua jogging you can go hard every day without worrying about getting hurt. You can do "longer/harder" workouts then you would have otherwise. I'd do things like 10min-9min-8min-7min-6min-5min-4min-3min-2min-1min as hard as possible with a 2 min rest on the wall recovery. 2) The better your form the slower move across the pool. My form in the water was more like a b-skip or goose step then a actual run. This form generated a current that would push my body up and out of the water. If I did not use a belt then it was not that hard to get my HR up.

here's a link to the schedule I used, authored by pete pfitzinger:

http://www.pfitzinger.com/labreports/9wkH2O.htm

My hr's were low, then high, then plateued doing the workouts. I've just started back running and my hr's are very, very high. Hoping they'll come down soon.