Looking to start adding pool running as evening doubles. Was wondering if anyone had any good tips, workouts, etc to do in the pool. Should i use an aqua jogger or nothing? Also - will i benefit from this? Running about 60 miles a week currently and want to supplement some extra miles.
Looking to start adding pool running as evening doubles. Was wondering if anyone had any good tips, workouts, etc to do in the pool. Should i use an aqua jogger or nothing? Also - will i benefit from this? Running about 60 miles a week currently and want to supplement some extra miles.
I pool run a few times a week. All of it is in the shallow end so feels similar to real running. I don’t go near the deep end unless I’m injured. I love it but I don’t view my pool runs as replacing regular runs. I treat it as cross-training.
I’ve done a lot of aquajogging. Always in deep water, and it’s a good way to crosstrain. Usually you can fit more work in compared to running, and most water sessions I do will be some kind of a workout because maintaining a easy HR can be boring and requires more effort compared to a normal run. In a 50m pool I’m doing things like 30-40x70/20s (a imitation attempt at 20x400m tresh but beefed up), 10x2,5 mins, 10x1 min (like 10x400m hard) and so on. Do big ladders like 5x90-5x75-5x60-5x45-5x30-5x20-5x10 with short rest. And get company if you can.
Here is a guide to a 9 week return to run plan from Pfitzinger to give you some ideas for workouts. Tougher to get your heart rate up in while aqua jogging.
I once had a national level HS athlete that was in the pool March to mid May. She ran 5:02 in her first race having jogged 800 meters once prior to racing over that 10 week off period. This was due primarily to her exceptional focus and effort in the pool, not the workouts I gave her. She did all water running with a vest, no swimming.
I did my best to have workouts mirroring somewhat what she would have been doing running to keep it interesting for her.
I am happy to share the routine she did if you think it might help you to pull some ideas from it. Just provide an email address.
I do deep-end with the belt. I look like a tool bag but it does wonders for my running. I try to keep normal cadence in the water so 150-150 “steps” per minute.
But the big advantage of the pool over the water is that if you go hard (top end speed hard) your cardiovascular system will not be the limiter, your muscles and clearance of LA will be the limiter, so you can work the hell out of those systems—as long as it fits into your overall plan.
I once had a national level HS athlete that was in the pool March to mid May. She ran 5:02 in her first race having jogged 800 meters once prior to racing over that 10 week off period. This was due primarily to her exceptional focus and effort in the pool, not the workouts I gave her. She did all water running with a vest, no swimming.
I did my best to have workouts mirroring somewhat what she would have been doing running to keep it interesting for her.
I am happy to share the routine she did if you think it might help you to pull some ideas from it. Just provide an email address.
Thank you so much! I would love the routine. Also- Do you know what kind of vest she used?
I do deep-end with the belt. I look like a tool bag but it does wonders for my running. I try to keep normal cadence in the water so 150-150 “steps” per minute.
But the big advantage of the pool over the water is that if you go hard (top end speed hard) your cardiovascular system will not be the limiter, your muscles and clearance of LA will be the limiter, so you can work the hell out of those systems—as long as it fits into your overall plan.
When you pool run do you move in laps or stay in one spot? Ive seen both but im not sure which one is “right” if there is a right way.