Aqua jogging not just for rehabbing! I started aqua jogging when I got injuried training for my first Ironman in 1997. A friend of mine introduced me to it in deep water. Now, I aqua jog a few times a week for injury prevention. I incorporate run drills and listen to podcasts and visualize where I would be running if I as outside. And, I never heard of anyone getting injured from aqua-jogging
Wear Old pair of running shoes
Less impact of running on hard surface
Drills High knees, butt kicks, A and B skip drills with a forward lean
Form focused that you dont get when you cross train on the elliptical or step mill, which are great cross training activities for cardio.
Mimic the workout that you would be doing on land with duration, intensity, cadence, knee drive, foot strike as your run on deep or shallower water
If you are not comfortable in the water and it is deep, wear a flotation or tether device helps put you in forward lean position
Cons of using it as a cross trianing for running is that heart rate does not get as high which depends on the individual fitness, so I still like to use the elliptical or step mill
Aqua jogging 5-10 minute warm up, with drills and accelerations then break it up into intervals.
Listening to audio or podcast
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