Fluid Running for Pain, Injury and Recovery

Fluid Running was originally created as a means to keep runners physically fit during injury and through recovery.  However, it was quickly determined that the benefits of Fluid Running reached well beyond just the world of running.   Since 2011, Fluid Running has been performed by fitness minded people who may be suffering from chronic or fitness-induced pain, preparing for surgery or rehabilitating after surgery to maintain strength and cardio endurance. It is 100% non-weight bearing and has kept hundreds of people, who had been told they couldn’t exercise due to injury or pain, not just in shape but in better shape.

I have RA and Fluid Running is a lifesaver! A great workout that mimics running without the impact on my joints. And it gets my HR up!! – Iron Will Iron Jill (Triathlete)

Why Fluid Run

  • You get to maintain fitness while injured or recovering
  • You’ll get a full body workout including core, stabilizer muscles and hip flexors
  • Zero impact helps reduce the risk of further injury
  • Hydrostatic pressure improves circulation, reduces swelling and can even reduce pain. [source]
  • When you float in the water, it takes compression off your spine and joints, offering greater flexibility
  • You get a great cardio workout

Who Should Do It

Everyone!  Having worked directly with over 1000 Fluid Runners throughout the years, we’ve seen how Fluid Running has changed lives by allowing people to exercise and maintain conditioning who otherwise couldn’t because of chronic pain or injury.  Exercising in the deep water eliminates all impact which means that Fluid Running is one of the few workouts that is completely non-weight bearing. This allows you to exercise with most lower limb injuries, impact-related or chronic joint pain.


There is nothing more frustrating than pulling a hamstring, tearing your Achilles, twisting an ankle or suffering any number of lower limb injuries.  High impact activity can lead to overuse injuries that, in the past, have meant limited or no physical activity. Fluid Running has changed the paradigm allowing you to exercise even with most lower limb injuries.   In fact, doctors are recognizing the myriad benefits of staying active during an injury both for physical and mental wellbeing. The combination of exercise and deep water has actually been shown to hasten the recovery process. 

“Fluid Running has become one of my “go to“ recommendations for many of my patients , especially those with lower extremity injuries.” -Dr. Keith Veselik – CMO, Population Health – Loyola University Health System


Undergoing surgery can be scary.  Did you know that you can do more to prepare for surgery than just research the surgeon, learn specifics of the procedure and find out about post-surgery recovery and rehabilitation?   A big part of preparing for a successful surgery is pre-habilitation. What is pre-habilitation? It is pre-surgery workouts that prepare you for surgery by making your body stronger, more fit and leaner.  The healthier you are going into surgery the better you’ll do during surgery and the quicker and easier your rehabilitation will be. Fluid Running is the perfect pre- and post-surgical rehabilitation work out because it is performed in deep water without any impact.  The therapeutic benefits of water are well known. Fluid Running has harnessed those benefits to develop a deep-water running workout that mimics land running but can be done on your own time and at your own pace regardless of whether you are a runner or even if you have ever previously worked out. Our workouts have no impact and combine cardio and strength training to provide a full body workout in one training session.

 “The benefits of exercise before surgery are very clear: The more you can do for yourself physically before surgery, the better off you will be.”  Daniel Rooks, PhD, assistant professor of medicine at Harvard Medical School


Rehabilitation is the process of getting you back into shape, keeping you in shape or simply improving your abilities after undergoing surgery or returning from a significant injury or medical treatment.  Good options exist to exercise during rehabilitation including the elliptical, stationary bike, Alter G or swimming. But other than swimming, all of those options include some impact. And if you aren’t a swimmer or your lower limb injury doesn’t allow you to push off the wall than swimming isn’t an option either.  Fluid Running is 100% non-weight bearing. It’s not low impact, it’s no impact and for that reason it is the perfect solution to keep you working out during your rehabilitation.


Exercising with pain may seem like a catch-22, where gentle exercise can promote healing but the pain and stiffness in your body caused by a chronic condition can prevent you from exercising. Fortunately, you can exercise and maintain your fitness when you have chronic pain, but only if you work out in the right way. Therapeutic workouts can strengthen muscles and promote the healing of damaged connective tissue. High resistance exercises are the best for working muscles, but these exercises should have no impact to eliminate any stress on joints.  Fluid Running, is that exercise. It combines high resistance exercise and cardio fitness and is one of the best ways to stay in shape and keep healthy when pain prevents you from hitting the gym treadmill or going for your morning jog.
Arthritis | Fibromyalgia | Lymphedema | POTS

Foot | Knee | Hip | Back | Shoulder | Joint Replacement | Cancer | Stroke

Supporting Articles

Fluid Running in the Community

560 315 mike

Supporting other entrepreneurs 60 Ideas in 60 Minutes – Jennifer shared stories and experiences with other entrepreneurs at this annual strategy event. University of Illinois Media Entrepreneurship Class – Jennifer and Mike shared their story about starting a business and what it takes to grow it. Suite Spotte Hot Seat – Mike co-started an entrepreneurs…

Coronavirus Statement: Fluid Running and Swimming Pools

560 315 mike.lambert

We want to address what we know is on most people’s minds these days, the Coronavirus (COVID-19).  We are monitoring the situation closely for both our group classes and for our Fluid Running H2Go users. The CDC has released the following statement: “There is no evidence that the COVID-19 can be spread to humans through…

2012 Vision Board – Completed

560 315 mike

When I injured myself training for the Chicago Marathon, and ended up deep water running my way to a Boston Qualifier, I knew I had stumbled upon something pretty amazing.   In January 2011, I started my very first deep water running class. It was just me and my one class. Later that year, I…

FedEx Small Business Grant - Fluid Running

2020 FedEx Small Business Grant Contest

560 315 mike

Update 5/4/2020: We were really hoping to receive word today that we’d won the FedEx Small Business Grant Award. Unfortunately, this was not our year to be chosen. Our disappointment, however, cannot overshadow how proud we were to have been considered as a top 100 finalist. We are indebted to all of our wonderful Fluid…

Recommended Workouts

  • $20.00 [55 min] [Long Runs] [Mix] Bigger, longer sets! Nothing less than a minute and sometimes you'll find you'll run through a whole song - up to 4 straight minutes!  Alternates between a moderate and higher intensity.
    Add to cart
  • $20.00 [55 min] [Running] [Endurance] This workout is geared more towards the runner, but like all Fluid Running workouts, anyone can do it!  Mostly running with some other movements to keep it interesting!
    Add to cart