Aqua Jogger Question--Would appreciate help

I should add that he is seeing an excellent sports podiatrist (and receiving massage therapy), but as we all know, the judgments of runners about staying/getting fit while injured, guided by their own experience, is unmatchable. Thanks in advance for any help.

Aqua jogging is the best form of cross training I've found for my athletes. I've had kids aqua jog anywhere from 2-6 weeks without running and all have been able to maintain their fitness well enough that they pr'd within 3 weeks of resuming running.

My athletes all start with the belt but some were able to eventually aqua jog without it. Just make sure form remains good if you go without the belt. You can go hard in the pool everyday and often for longer sessions (mine did 45-120 min workouts in fartleks).

For kids doing the longer bouts of cross training, we did find it helpful to add in some biking once they could do some weight bearing exercises.

Yeup.

I've aqua jogged through many injuries. As long as he's cleared to do this (you do have to be able to hold your feet in position if that makes sense), go for it!

Have him ease into it (30-40min day 1, 40-45 day 2, 40-50 day 3, day off, 50 day 4 etc). My rule of thumb for recovery and easy training is take the time (e.g. 60min run) and multiply by 1.5 (therefore a 90min aquajog).

I also did lots of workouts in the pool. The sprinty stuff work well and neither did long sustained periods of effort (10+min). Keep the legs moving on the rest. And increase the number of sets. So a workout of 6* 4min with 2 min rest becomes 8-12 * 4min with 1 min rest. I saw never a puker during racing or training, but I could get myself to near puking point in the pool.

I'd say the hardest part about pool running is the mental effort it takes to continual maintain a decent pace and rate of effort.

Also- I HATE that aqua jogging belt. Too much belt. The best ones are just a skinny little rectangle. Make sure he doesn't lean forward and the movement is more like running 'a's (high knees) than a normally running motion.

A ton of stuff I've written about pool-running.... I know it's cheesy to just link to your blog, but seems duplicative to rewrite everything here.

It is a great way to rehab. He needs to start even shorter than 30 minutes if it is his ankle. There is a great deal of motion with that joint in the water, so he should ease into it.

I teach water fitness and water rehab so have seen lots of great results. We had a woman who qualified for the Boston Marathon and she was injured. She did her running training in the pool. The exact same distances and everything. Boring as heck, so she had a book propped up on a kickboard while she 'ran' in the water. She did no running at all right up to the marathon, and ran a time that was within 30 seconds of her fastest time.

I would keep with the belt. When you are wearing it, you can focus on the running or other movement and not worry about staying aflot. Most people are not conditioned to be in the water like that so it keeps your form correct if you are wearing a belt.

You are getting solid feedback on your question. I have trained for a marathon with close to fifty percent of my running in the pool. I have also used the water to work on form issues.

Yes, it takes a strong mind to do longer water work. It might be helpful to recruit friends/family to do parts of the workout (especially on recovery days) to help out. I've had some great conversations and learned a couple of good dessert recipes on easy days in the water.

Aqua jogging is great! Try to simulate what you would do on land as on water. You can do the running drills in the shallow end. If allowed I would wear old tennis shoes it simulate the real thing better I know it sounds crazy but it works.

I agree with this. Came out of the pool and off the bike after a stress fx and PRd 6 weeks later. Lost a bit of strength, but the speed was still there

if your son has any experience in water, no need for the belt.

some of the advice on form is right, some wrong. real training in water

is not high knee

though I've used water running extensively as athlete and coach, my hunch here is you have better options. email me if you want to discuss those other options.

dsrunner

Everyone telling you to lose the belt is nuts. You cannot run and float. Your son will end up thrashing on that ankle.

Does your son's PT clinic have a pool where they can help him get started? Or consider paying them to meet you at the pool to walk you through the proper form. Very hard to explain over the internet.

beentheredonethat wrote:

Everyone telling you to lose the belt is nuts. You cannot run and float.

Exactly right. If you don't use a belt you just end up treading water, which is not aqua jogging. The only way to properly aqua jog is with a belt because proper running form doesn't keep you afloat.

no way wrote:

beentheredonethat wrote:

Everyone telling you to lose the belt is nuts. You cannot run and float.

Exactly right. If you don't use a belt you just end up treading water, which is not aqua jogging. The only way to properly aqua jog is with a belt because proper running form doesn't keep you afloat.

Strongly agree. Aquajogging without the belt was horrible the times I have tried it.

I like to tie the back part of the belt to the diving board with about six feet of rope. This allows me to focus only on running and mot "steerimg" since I tend to otherwise very slowly move forward while aquajogging. I also have found using one of those large clocks poolside to be helpful, bit a watch works too if you don't have one. A radio is a womderful addition as well. Could even wheel a tv out for netflix, although I find I'm hard workouts I miss content durimg the hard intervals.

Good luck

I found aqua jogging to be helpful in recovering from an injury. It also seems to be a semi-miraculous cure for a sprained ankle as in my experience (and my daughter's), the range of motion returned very quickly and the swelling was vastly reduced. Doesn't apply to your son's injury, but it is interesting.

I wanted to point out that you may not need to buy a belt. All our public pools (indoors) have many aqua belts to use in the pool as they use them for deep water aerobics classes. You may want to check to see if this is the case in your area.

I use the belt - a narrow one on my waist. I've also tried flotation things that go on your ankles instead, which requires a lot more balance so it's a good workout, but not nearly as effective cross training for running.

It IS as boring as watching paint dry, however, even with intervals. You may want to join him in the pool (after all, you aren't moving very far) or have him invite friends to make the time go quicker. I spent a good 10 weeks in the pool (6 days a week) and after a while I knew all the lifeguards and the "regulars" which made it a bit easier to hang in there for over an hour.

[quote]muddy girl wrote:

It IS as boring as watching paint dry, however, even with intervals...

Next time try reciting tort law.

More on form. I have seen a few elite athletes who maintained good form without a belt. For most, the belt is best.

I would not recommend being tied off. One of the nicer things about water running is the rhythm and sense of motion when you get it right.

Hs asst coach wrote:

Aqua jogging is the best form of cross training I've found for my athletes. I've had kids aqua jog anywhere from 2-6 weeks without running and all have been able to maintain their fitness well enough that they pr'd within 3 weeks of resuming running.

My athletes all start with the belt but some were able to eventually aqua jog without it. Just make sure form remains good if you go without the belt. You can go hard in the pool everyday and often for longer sessions (mine did 45-120 min workouts in fartleks).

For kids doing the longer bouts of cross training, we did find it helpful to add in some biking once they could do some weight bearing exercises.

Spot on.

It takes guts and fitness to be able to do it in a chlorine pool with out the belt.

Cupping the hands so they both help keep your head above water and allow water through, is the key.

I'd have him work with the belt first, and do a few minutes without the belt every session, and when he has the fitness, go without the belt.

In the ocean, with salt water, it's easier to float and you don't need a belt...

Good point on transitioning to aqua jogging without the belt. My kids that are going without the belt typically start with just 30 second reps without the belt and we might just add 10-15 seconds to that time a day.