Getting Wet (video) and Tips for Water Running

As I’ve bored you with for the past two weeks, I’m water running. Almost.every.stinking.day. I only do this because I have a hip stress fracture and cannot run for real.  This has opened up a whole new world of flotation belts, iPods clipped to visors, geriatric friends, peeing in the pool and shaving the pubes daily. 

It’s only fair that I capture the experience for you live. The video does not disappoint. It’s just like you were there with me.

Today, after the water aerobic ladies (AKA “pussy posse”) vacated the deep end, we shot our footage. The adventure started at my house.

Indulge me. (And a special music treat for all those running in Philly).

Believe me, if you do intervals for 40-60 minutes and your form is right, it’s a GREAT workout.  And…someone asked why I wear the hat. Usually I clip my iPod to it.

Food for thought:

• Cardiovascular fitness decreases measurably after 2-3 weeks without training
• You don’t have to be injured to do it. It can be used as an alternative workout for anyone who wants to add mileage without adding the impact or stress of running on land. It can also serve as a backup plan on those cold, nasty days when you don't want to go outside or are tired of the treadmill
• You’ll burn about 500-600 cals/hour, depending on your exertion level, weight, etc.
• Heart rate will always be 10% lower in the water. 160 bpm in water = 176 bpm on land.
• Water should be deep enough that you cannot touch the bottom of the pool.
• Runners tend to have more lean body mass than swimmers, making them less buoyant so a flotation device is usually needed. If a flotation device is not worn, body position can become compromised and an undue emphasis is placed on the muscles of the upper body and arms to keep the body afloat
• Form should be upright, slight tilt at the  hip, legs come up about 75 degree angle to hip then pull down to an almost full extension down and behind you. High knees pushing forward (not up) through the water using your HIPS
• Tops of the shoulders, the neck, and the head should be above the surface of the water
• Head is centered, there is a slight lean forward at the waist, and the chest is “proud,” or expanded, with the shoulders pulled back, not rotated forward. Elbows are bent at 90 degrees, and movement of the arms is driven by the shoulders (source).
• When you are doing things properly you should feel that you are running hard uphill. If your legs are not screaming for mercy during hard efforts then you are either doing something incorrect or just not pushing hard enough!!
• Fun fact:  Olympic runner, Mary Decker Slaney set a world record at 2,000 meters after a month in the pool and only one  fast track workout prior to that race.

Never going to get an Oscar,

SUAR