Pain Free Fitness

App-based, fully coached pool workouts for all!

Fluid Running in the Press
Today Show highlights previvor that used Fluid Running to help achieve Boston Marathon goal.<br />

Fluid Running Is for
Athletes Weight Loss Fitness Injury Recovery Everyone

We’re leading the industry by reimagining pool fitness into a high energy workout led by accredited instructors who empower people to achieve their personal best.

The Fluid Running System
(New Lower Pricing)

Get lifetime access to our instructional videos, and select coached, music-backed audio workouts that are sure to help you achieve your goals.

Fluid Running Equipment

Buy equipment individually, or bundle and save with a System purchase.

Fluid Running Workouts

Each system includes Fluid Running Workouts that you can use as often as you’d like, but you can also find a variety of workouts in our Workout Store!

Effort: Level 1 | Level 2 | Level 3

Length: 30 Minutes | 55 Minutes | 90 Minutes

Type: Deep | Shallow | Stretch

Learn more about Fluid Running Workouts!

Fluid Running Benefits

Improve your life!

Full Body Workout

This isn’t just a leg workout!  To stay in the proper upright running form, core and upper body stabilizer muscles are engaged.  Additionally, arms get a really good workout as they push through the resistance of the water with each arm swing.

Improve your Cardio Fitness

Water is 800 times denser than air and running against this resistance requires muscles in your arms and legs to work harder and use more oxygen resulting in a high heart rate and improved cardiovascular fitness.

Workout Without Pain

Fluid Running takes place in the water. In the deep end there is essentially no impact, and in the shallow end, there is minimal impact on your joints.



How It Works

We Teach You How

Signature Fluid Running Moves

We teach you how to run correctly in the water to improve your strength and cardiovascular system.  We also teach a variety of easy to learn, but challenging movements that engage different muscle groups and keep the workouts interesting.

We Motivate You

Music-Backed, Instructor-Led Workouts

It’s like having a personal trainer in your ear! Our workouts are as challenging as you want to make them and you can do them as often as you want.

What You Need

The System

Our signature method of teaching, and our inspired workouts will elevate your wellness to the next level.


Deep: Depth of 5 inches less your height.  If you’re 5’5″, water would need to be 5 feet deep.

Shallow: Depth between waist and chest.  Most pools work including swimspas. Great for travel and many gym pools.


Deep: Flotation Belt, Bluetooth Waterproof Earbuds & Tether (optional).
(bundle and save $30)

 Shallow: Bluetooth Waterproof Earbuds
(bundle and save $19)


Our Founder, Jennifer

Jennifer Conroyd is the founder of Fluid Running. She is an avid athlete, Boston Marathoner and Ironman. Jennifer discovered the benefits of deep water running when she sustained an injury while training for the Chicago Marathon. She, along with all her siblings, were running as a team to raise money for The Juvenile Diabetes Research Foundation. Jennifer’s nephew was diagnosed with the disease at a very young age.

Due to her injury, she could no longer train by running on the road, so she took to the pool and ran solely in deep water for the six weeks leading up to the marathon. Her successful finish of that marathon propelled her to create Fluid Running with the goal of helping other injured runners.  She is an A.C.E. certified personal trainer, a USA Track and Field certified coach and has her Exercise Is Medicine credential.  You won’t find a coach who knows more, or is more passionate about water running. Watch the full story behind Fluid Running.


What People Are Saying

Alyssa Penson – Pharmaceutical Rep

Barb Baldassarre – Occupational Therapist

Adam Kimble – Motivational Speaker & Ultra Runner

“For me, it has been a lifesaver because it’s the only workout I’m able to do. I recommend it to everybody, at any age. There is no impact.”

Gayle Ditchmen


“I have Rheumatoid Arthritis, so have not been able to exercise very well

The first time I got into the pool with it, and I was able to move my body, pain-free, it was a revelation”.

Kiona Subramanian, MD

Doctor, Functional Medicine

It wasn’t the same as my granny’s aqua aerobics classes! This was something that could allow me to keep my cardio health up as I healed, work the same muscle groups, and help build strength

Maren Wiseheart


Our Blog

Latest Articles

Fluid Running During Injury Results in Notre Dame Record

Fluid Running During Injury Results in Notre Dame Record

Jennifer Conroyd had the privilege of speaking with Danny Kilrea, assistant distance coach for the University of Tennessee Cross Country Team, discussing his journey with Fluid Running. A distinguished graduate of the University of Notre Dame, Danny proudly held the...

Rising Above Pain: Weight Loss with Fluid Running

Rising Above Pain: Weight Loss with Fluid Running

An active gymnast and track runner in her youth, Freyja Kendrick had her first significant knee injury in high school after a bad dismount, and she’s never been the same.  Medically obese since high school, she had several other injuries over the past decade,...

Ready to Make a Change in Your Life?

Fluid Running has improved the lives of so many already, and we’re just getting started.  What will you use Fluid Running to improve?  Check out live classes in the Chicagoland area.