Most runners believe that more miles is better, but running on land results a ground force impact of 2-3 times your body weight. So a 150 pound runner will strike the ground with 300-450 pounds of force.
Deep water running, when done correctly provides all of the benefits of running on land and more. The resistance of the water, which is 800 times greater than air, challenges muscles of the legs, arms, core and cardiovascular system – all without any impact! Studies show that even competitive runners can replace 30% of their training with deep water running and maintain peak fitness.
As a running coach, I recommend replacing at least one land run a week in the deep water. The ideal time is the day after a long or particularly hard workout.
Many runners will turn to deep water running once they are injured, and for good reason. The hydrostatic pressure of the deep water combined with the turbulence created when running actually helps flush out inflammation and can speed up recovery.
Injured athletes can run up to 7 times a week in the deep water because there is absolutely no impact. Of course rest days and cross-train days are always recommended.
A lot of athletes are aware of deep water running, or “aqua jogging” but few know how to do it properly or have the right gear. Even if they do, they may find it very boring. Fluid Running H2Go is an app-based DIY system that provides instructional videos, gear and audio workouts that are coach led and music backed. These workouts keep the athletes engaged and working hard. Learn more about how athletes are using Fluid Running.