Posted: March 24, 2005

Triathlon: What's the big deal with pool running?

By Lance Watson LifeSport.ca.

Throughout much of the early fall of 2003, Greg Bennett, a talented Aussie short courser currently ranked No. 1 in the world by the ITU, was sidelined by a minor foot injury that prevented him from running. But less than two weeks after resuming his run training, Bennett won the Treasure Island ITU race in San Francisco, taking the victory over top American Hunter Kemper and five-time ITU world champion Simon Lessing.

To speed his recovery and maintain fitness during his injury, Bennett included pool running in his training program. As the injury healed, he decreased the pool sessions and increased outdoor running -- and was soon able to return to his pre-injury level of fitness.

What is pool running?

Pool running involves the simulation of running technique in deep or shallow water for a low- or no-impact run session.

Most pool runners do their workouts in deep water while wearing a flotation belt specifically designed for water running. With the belt, you can maintain proper body position and focus on duplicating true running form. If you choose to forgo the flotation belt, your running form will be slightly altered by non-running movements used to stay afloat, but you will likely achieve a higher heart rate.

Pool running involves the simulation of running technique in deep or shallow water for a low- or no-impact run session.

Most pool runners do their workouts in deep water while wearing a flotation belt specifically designed for water running.

Plan an interval workout: To make a pool-running workout effective, plan ahead. As with all workouts, if you have a plan the time will go by quickly and you will get better results. Use time and heart rate to measure your effort in the pool.

Try a series of challenging intervals such as: 10 x 2 minutes @ 85% effort. Follow each work interval with equal rest consisting of easy water running. Most workouts should be kept to less than 45 minutes in length. A shorter and more intense workout is more effective, mentally and physically, than an extended low-intensity session.

Build sport-specific strength: The added resistance provided by the water will help you increase your running strength. Normally easy movements, such as arm recovery, become more difficult in water. Increased resistance can allow you to feel stronger and more fluid when the resistance is removed in an outdoor run.

Also, some athletes prefer to water run in an old, but clean, pair of running shoes. Doing so provides slightly more resistance and gives your foot a sense of pressure on the bottom (a platform) to better simulate run feel.

Improve range of motion: Water running can improve range of motion. Try drills where you run with a long stride -- longer than you would be able to perform on land. Increased range of motion is especially important for slower runners who shuffle along without adequate stride length.

Fitting it in: Pool running can be an attractive option when you are traveling. If you find yourself in a strange city that doesn't have safe or scenic runs near the hotel, get in the water for a short and intense running session. In 20 minutes, you can get in an effective and safe workout.

Pool running offers triathletes an endless array of workouts that will increase running performance. If you are creative and focused on the task, pool running can become one of the most enjoyable workouts of your week. At the very least, pool running will make you healthy, stronger and more motivated to get outside. If you love running, the pool may hold the key to your longevity in the sport.

Over the past 17 years LifeSport president Lance Watson has coached a number of Ironman, Olympic and age-group champions. He enjoys coaching athletes of all abilities who are passionate about sport and personal excellence. For more on Watson, or to check out his coaching packages, visit LifeSport.ca.

Posted with permission from WatsonLifeSport.com.

© Copyright 2004 Lance Watson Professional Coaching Inc.