Deep Water Running

Do your body a favour and try a different style of running that puts no impact on the body... deep water running.

You've got two options with deep water running, either strap a bouyancy belt around you waist or run free in the water.

If you chose to use a belt, feel for the top of your hip bone, then secure the bouyancy belt above your hips, tightly.

Technique (no belt/with belt):
a. Ensure you remain upright, maintain the same running technqiue in water as you do on land.
b. Keeping your torso upright, hips forward.
c. Limbs move as they would if you were running outside the pool.
d. Aim to get a full range of movement with your legs.

Session #1
Warm Up- 10minutes of running up and down the pool, running at your own 60%. Utilise this time to really focus on your technique prior to commencing the main part of the session.

Main Session-
> Equal Effort to recovery (effort pace is 100%, recovery pace pace 60%)
30sec/30sec
60sec/60sec
90sec/90sec
90sec/90sec
60sec/60sec
30sec/30sec

> 5 minutes of running @ 70%

> (Slow pace = 60%, Med pace = 80%, Fast pace = 100%)
2x (75m slow>50m med>25m fast>50m med>25m fast>75m slow)

> Finish with a long stretch session in the water. Remembering to hold stretches for 20-30 seconds.

Happy Training!!