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Training Tips for Water Running Workouts
Water running can provide an aerobic workout without impact and is useful in injury rehabilitation. Proper form is also essential to water running. This article gives the reader training tips on water running exercise programs.
Tips on Proper Form
Proper form is essential to deep-water running, which must be done in water that is neck-deep or deeper. (Beginners should practice in chest-level water or wear a flotation vest or belt.)
Keep your body as vertical as possible. This lets the legs and arms mimic the movements of land running (you'll basically be running in place). Lift your knee smoothly but forcefully against the water's resistance. Extend the leg forward (use your abdominals to resist the tendency to bend at the waist), then draw it back. Bend the knee to a 90 degree angle as you lift it toward your chest.
As in land running, each leg works in tandem with the opposite arm. The arm comes up with the knee by bending at the elbow to about 90 degrees. Allow your hand to graze the water's surface before drawing the arm down. At the bottom of the arm stroke, your thumb should brush the thigh just below the hip (keep the hands loosely cupped). The power comes from the triceps and forearm muscles, not the shoulders.
The leg muscles that derive the greatest benefit are the hip flexors, hamstrings and gluteals. You can vary your stride in order to work different muscle groups. Try a flutter kick, an exaggerated knee lift or running backward if you want a real coordination challenge.
Sample Interval Workout
Here is a routine designed for experienced runners:
* Warm up with 5 to 10 minutes of easy jogging, then stretch the hamstrings, quadriceps, hip flexor and gluteal muscles.
* Alternate 60 seconds of easy running with 90-second intervals where you push from a "controlled-hard" pace (about 80 percent of your maximum heart rate) to an all-out effort. Use perceived exertion to determine your pacing. Your maximum heart rate will be about 13 percent lower in a pool than on land. For your all-out effort, picture yourself running up a hill that gets steeper at the top or trying to break your personal best in a 5K race.
* Repeat the interval 8 to 10 times.
* Cool down with 10 minutes of easy jogging with a controlled pace.
* Do the workout once or twice a week in place of your land-based interval session.
* Try wearing fins if you want to make your legs work harder.
Water Running Workouts As An Alternate For Traditional Running, www.fitnesshealthzone.com