Pool Running For Injury Recovery

by Coach Matt Russ

If you develop an impact related injury there are not a lot of alternatives to running. Treatment usually means time off and loss of fitness. Water running is a good stop gap for this. With the use of a flotation belt and a good program you can use deep water running as an effective means of run training while you let your body heal.

The first rule of training is specificity and you want to attempt to mimic your run stride and form under water. The advantage of water training is that you will perform the water run under more resistance than you would normally. This can help train the appropriate muscles without lower extremity stress. You may use your heart rate monitor to supervise your intensity, but realize it will be lower due to water temperature and hydrostatic pressure. Start off slowly, you may only be able to perform 20-30 min. initially. Take a rest break every 15 minutes as needed. As you become adapted you may perform intervals and sprints after warm up.

With a well devised plan you can offset the loss of fitness and even increase strength and stamina.

Matt Russ has coached and trained elite athletes from around the country and internationally for over ten years. He currently holds expert licenses from USA Triathlon, USA Cycling (Elite), and is a licensed USA Track and Field Coach. Matt is head coach and owner of The Sport Factory, and works with athletes of all levels full time. He is a free lance author and his articles are regularly featured in a variety of magazines such as Inside Triathlon, and Triathlete. Visit www.thesportfactory.com for more information or email him at coachmatt@thesportfactory.com