What is Aqua Jogging All About?

Water jogging doesn’t have to be reserved only for injured runners.

Nope, pool running exercises are the perfect chance to pull on your pretty swimming hat and get a workout that is gentle on the body and great for gaining strength and improving your cardiovascular health.

This activity is not the same as your grandmother’s aqua aerobics, but the term aqua jogging might bring it to mind.

Investigation showed that a jogger could keep their physical condition and health by exclusively deep water running for 4 to 6 weeks!! Therefore, those athletes who have experienced damage should not lose hope, because this will help them make it to the starting line.

Pool running actually comes in a few different forms:

  • Underwater treadmill (unfortunately few of us have that access)
  • Deep water running with a belt
  • Running back and forth in the shallow end
  • Resistance-based aqua jogging workouts

Let’s look at the purpose, the method, and some exercises to ensure it is beneficial to your time.

What is aqua jogging and how is it different from pool running?

Well, actually, there isn’t a difference. Different terms that may be used to refer to aqua jogging may be used interchangeably in this piece of writing. There is no single correct name.

Do we need to list more varieties of aquatic running methods?

Aqua jogging is an exercise done in the deep end of the pool, in which you simulate the same running motion but without actually touching the bottom. It has numerous advantages. Your feet will not make any contact with the ground at the base of the swimming pool, which means it is essentially zero-impact and totally secure if you have a serious stress fracture or if you will be gone for a long time.

You should avoid water jogging if you have a hip flexor injury since the pressure of the water when you lift your leg may worsen the situation.

Aqua jogging is similar to natural running, so it not only increases aerobic efficiency but also maintains active muscles that are specifically used for running.

The same can’t be said for biking and swimming.

The only downside to aqua jogging is that you must have access to a body of water that is deep enough for running without having your feet reach the floor. If you’re fortunate enough to possess the availability to use a pool like this one, aqua jogging should be the number one activity for you to engage in cross-training.

Who should try aqua running?

Who will reap the greatest advantages from spending time in a swimming pool? The water can drastically decrease the stress on your joints by almost all, resulting in multiple advantages. Plus I already mentioned it’s a strength workout!

  • All runners – literally any runner can benefit from this cross training
  • Injured runners who need to maintain cardio fitness and running form for an upcoming race
  • Injured runners who have a long recovery and want to come out of the pool not feeling back and square 1 with running
  • Runners prove to overuse injuries – the reduction in high impact can help a low
  • Overweight runners who are having any issues with joint pain
  • Runners with arthritis may also find benefits because the pressure of the water can feel good on joints

Is aqua jogging as good as running?

Swimming in the deep end is more taxing than a leisurely jog, particularly if you are utilizing proper form and techniques, so don’t be concerned that you will be sacrificing fitness by diving into the pool.

If you have had to switch to aquatic workouts due to an injury, it’s been shown by multiple research that running in the pool yields the exact same results as running on land when done for 4-6 weeks.

The Benefits of Aqua Jogging

In fact, you’ll be gaining fitness in a few key ways:

  • water resistance creates a strength workout
  • upper body work will be increased over an outdoor run
  • removing the impact of running, you can actually train more
  • increased range of motion in joints and tendons
  • forcing you to engage the core for stabilization
  • reduction of muscle stiffness
  • it’s a great active recovery day when you feel like you could run, but are someone who tends towards injury

It’s not ideal to use it to prepare for short-distance competitions like the mile or 5K. Nevertheless, it is an outstanding selection for runners who are looking to engage in an alternate workout approach.

For the person who’s been hurt while running, it’s a minor measure that brings them one step closer to going outside to take part in their beloved activity.

Swimming is a WONDERFUL way to stay fit, be sure your technique is on par, and still gain strength even if your body is taking a break due to an injury like a running fracture.

Why You Should Aqua Jog, Even When You’re Not Injured

Jay Dicharry, a well-respected professional in the field of biomechanics, approximates that the majority of runners – approximately 82% – will experience an injury at some point during their running endeavours. The never-ending battle all joggers experience is “how can I increase my physical fitness without suffering an injury?”

This is where cross-training, especially aqua jogging, becomes relevant.

Recover Faster

Water jogging can speed up the recuperation period following intense running workouts. This is effective since the body can repair itself through the associated blood vessels, providing needed nutrients to the injured muscles.

Maximizing blood flow to a particular muscle can be achieved by engaging in motion. This prompts the body to initiate or boost the supply of blood to the region. Aqua jogging provides an opportunity to exercise the same muscles used for running, minus the impact tension associated with pounding the pavement.

Get Stronger

Deep-water running is beneficial for runners since it makes them stronger, as it requires them to push back against the water’s resistance. This can be beneficial in improving the usually overlooked muscles of runners, specifically their arms/shoulders and hip flexors.

Having a correct posture is essential to properly perform running drills in the swimming pool. This is a fantastic exercise for building up your core muscles and strengthening your lower back.

Improve Fitness

Swimming laps in a pool is almost as efficacious as jogging when trying to enhance your aerobic capacity. If you replace one or two of your leisurely runs per week with aqua jogging, you will obtain nearly the same cardiovascular advantages and significantly limit the stress on your lower body.

Avoid Injuries

We continually attempt to push through our overuse injuries regardless of the minor pain, which causes more harm to our body and leads to serious injuries.

Here’s where pool running can make a huge difference. You can stay physically active by performing a strenuous workout in the pool, so you can get your exercise in without needing to take a full day off.

Does aqua jogging build muscles?

Each exercise session can contribute to the development of muscle, helping to make it stronger and more efficient. You must undertake a good strength training program and lift heavy weights if you would like to add muscle mass significantly.

Can pool running make you faster?

Yes. It is entirely possible to achieve your goal if you make sure to do the process properly, that is to use good posture and the best exercises. Often, you must increase the number of your strides to remain afloat.

5 Aqua Jogging Workouts

A fantastic strategy for aqua jogging exercises is to break them up into intervals. Do intervals in the same way you would for ordinary running, but make sure your intervals and pauses last only a short period.

Be certain to commence and terminate any exercises, such as aqua jogging, with a gentle warm-up and finish it off with a cooldown.

The length of an aqua jogging workout can vary depending on what your aim is, but the majority of sessions usually go on for somewhere between half an hour and 45 minutes.

Lots of joggers will be using it to replace a regular run, where their goal is to keep their maximum Low Heart Rate from being exceeded. I appreciate that equation because it allows runners to concentrate on the amount of exertion required and not their rate of speed.

Despite this, a major difficulty can be encountered in deep water aqua running when it comes to increasing the heart rate, requiring real concentration on exertion.

The increased water pressure pushes additional blood into your heart, resulting in a slower heartbeat. This translates to when you are engaging in deep water running, the heart rate displayed on your monitor should be increased by 10-15 beats.

1. Follow a Program

It’s beneficial to have someone guide you in your exercises since you can be certain you are spending the optimal amount of time and deriving maximum advantages.

2. Deep Water Running

Wanting to simply test it out on your own? Get your life preserver, do some stretching and go to the deep portion of the pool.

  • Start with 5 minutes of easy running
  • 1-minute moderate effort (think half marathon effort)
  • 1 minute easy
  • Repeat intervals 4 times
  • 30 seconds hard effort (think 5K effort_
  • 1 minute easy
  • Repeat intervals 4 times
  • Cooldown and do your core work on land

You have two possibilities for deep water running. You could imitate the action of a StairMaster by going up and down. This is ideal for putting in a lot of effort towards knee movement.

You can also take slightly lengthy strides in a circular motion which might feel like you’re operating an elliptical machine.

3. Aqua Jogging Without a Belt

Ready to take the intensity up a notch? Ditch the belt.

You will have to use your core muscles a lot more if you do not wear a belt.

  • Focus on keeping the water level in line with your shoulders
  • Legs will be pumping slightly wider than hip-width here to provide more stability
  • Continue pumping both your legs and arms hard

It is a fantastic idea to incorporate intervals because of the high energy they bring.

4. Shallow Water Running

When you’re wading through water that is up to your knees, you will be producing a large amount of difficulty and having to take large strides. Incredible for exercising the hip flexors and practising with a quickness. If that is the plan, stick to a short exercise routine and go for a swim for the rest of your period.

You can jog in the pool by having your chest at the water’s surface and pushing off the pool bottom with your feet. Consider not plunging up and down excessively, but rather propelling your body ahead. This workout will focus more on muscular strength and explosive power, rather than speed.

5. Tethered Running

This is great for runners who are using the swimming pool often in their workout routine. It will increase the intensity.

  • In the deep end, you’ll attach a tether to your running belt.
  • This will allow you to continuously workout without moving across the pool
  • Instead you’ll do things like trying to maintain a specific level of tension for a set amount of time

Proper Aqua Jogging Technique

To properly execute aqua jogging, it is important to perform the activity in a manner that mimics your typical running style. For those who are just starting out or are not too confident in their swimming ability, it would be best to go to the deeper part of the pool and put on an aqua jogging belt.

The pool running belt can be useful for mastering the technique, but it’s not essential once you’ve learned it.


To ensure proper aqua jogging form, it is important to keep your torso upright and not arch too far forward, as opposed to your typical running form.

It would be beneficial to work on raising your knees higher and making your back kick more compact when running on solid ground. This will help you stay standing and will enable you to do more vigorous sprinting exercises.

Leg Motion

When swimming in deep water, we only use the backward part of the running movement, meaning there’s no extending of the front leg and foot.

If you cannot observe your feet while you are running, you are not running properly. One leg rises while the other presses downward and backwards. We employ this particular method of running to be fast enough to keep up with the vigorous effort and velocity of intense running.

Moving Your Arms

Once you have become adept at the Knee Up/Foot Down motion, begin to use the same efficient arm motion as you would when running on dry land.

Pull the elbows straight back. Draw the arm back as if it were reaching into an imaginary hip pocket. Maintain an upright position with the chest and don’t tense your shoulders; keep them loose and lowered.

Locate something that could be a point of focus at a level that is visible to the front of them. That keeps the head level. Don’t let the shoulders wobble. Strive to create a streamlined and effective gait with no superfluous movement.

Here are the most common mistakes:

  1. Swinging the arms across the chest. The arms should be pulled straight forward and back.
  2. Rocking the shoulders forward and back. The shoulders should remain stationary while the arms move at the shoulder. The whole torso should be solid and motionless. Only the arms and legs move.
  3. Bending and straightening the elbow. The elbow should remain bent at 90 degrees and the movement should take place only at the shoulder.
  4. Not pulling the elbows back far enough. Emphasize pulling the elbow back and your hand will come all the way to your hip.
  5. Rocking the head from side to side. Keep the head level without motion.


If your current exercise plan is becoming tedious and you’d like to add a twist, contemplate running in a pool as an energizing strategy.



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