Cross-Training Alternative: Pool Running

Running everyday can be a grind—especially during the off-season. Cross-training is a great way to compliment your running and give your legs a much needed break from the daily pounding. Pool running, also known as aqua jogging, is ideal for track and field athletes that are looking to supplement their weekly training routine.

When the aches and pains of running on unforgiving outside surfaces start to come on—make your way to the pool to help prevent and help prevent overuse injuries like shin-splints and maintain your fitness level.

• Aqua-jogging workouts should be done with a flotation device—"Aqua-jogger" or a snuggly fitting life vest.
• Aqua-jogging, or "deep water running" is just that: It is meant to simulate the running motion (as closely as possible—given the resistance of the water) and is meant to be done in the deep end of the pool. The underwater running motion may take a little getting used to—but keep working at it. If you're able to run on land, you should be able to run in the water.

You should approach water workouts in the same manner that you approach running on land. Her are some sample workouts that you can try the next time you go the pool:

Aerobic work:

• Standard distance run--30-45 minute at a comfortable pace in the deep end of the pool, concentrating on a smooth fluid running motion.
• A slight variation on the distance run would be 3-5x10 minutes of running broken up with a 2-3 minute rest between sets. Take time during the rest period to stretch. Breaking up the workout in this manner is a good idea if the workout is to be used as a recovery day after a tough workout. It will also give you a bit of a mental break without compromising the aerobic activity.

Fartlek workouts:

• Various types of fartlek workouts can be done in the pool. An example of a typical fartlek workout would be 6 minutes of hard running, 6 minutes of easy running, followed by 5 min. hard, 5 min. easy, and so on…until you have worked you way down to 1 minute.
• Ladder workouts could be used as well--starting from the bottom and then working your way to the top or vice versa. These workouts, if done properly, will raise the your heart rate and simulate a similar workout done outside without the pounding associated with running on land. (Ex. 5 min. down to 1 min. and back up to 5 min., taking half the time for recovery).

Anaerobic/speed/intensity work:

• Circuit training and workouts of harder intensity can be completed in the pool. An example of a sample circuit pool workout is as follows:

• Flutter kicks- Done with your back against the wall of the pool with your arms looped behind you holding onto the side of the wall—kick vigorously focusing on hard, quick kicks. 30 seconds on/1 minute off for 30 minutes is a good place to start.
• Bicycles- Done with back against the wall and arms hooked onto wall as above—while trying to keep buttocks against the wall—simulate the "riding a bicycle motion." Keeping your buttocks against the wall will work the abdominal muscles in addition to the hamstrings and quadriceps.
• Arm bicycles- Done in the deep end of the pool—you must support oneself using only his/her arms; in this exercise, the legs should not be used to keep one's head above water—stay within arm's length away from the wall in case of extreme fatigue. If you find it too difficult to hold yourself up using a bicycle motion with the arms—uses a side-to-side motion of the arms
• Water bobs—Done in shallow water—starting with head underwater--repeatedly jump up and down in a thrusting motion, trying to jump as high out of the water as possible. Try to bring legs to a 90-degree angle out in front of you.

The above workout can be done in several sets with each exercise lasting 30 seconds to 1 minute. Rest may or may not be given between the individual exercises. You should push as hard as you can unless a rest period is given. During this workout, muscles will become fatigued and a "burning sensation" in the legs and arms will occur. This workout will help teach you the fatigue that you will most likely feel like at the end of a race when fatigue. Part of the objective of the workout is for you to learn how to deal with lactic acid accumulation by learning to fight through the pain.