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BradWalkerexplainsthetechniquesofaquaticrunning.
Aqua running, running in deep water, is a way of continuing your training
while injured or an alternative form of training that can be beneficial to your
[1-5]
training program
.

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Aqua running can be divided into the basic technique and advanced
techniques. It is important that the basic technique is mastered before the
advanced techniques are attempted.

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BasicTechnique

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The basic technique is similar to jogging (recovery running). The idea is to

reach out with the leading leg and pull it through the water strongly and
evenly. The trailing leg needs to be actively pulled forward (because of the
increased resistance of the water) at the same time. The front foot should
land in front of the body's centre of gravity. Keep the knees low and actively
dorsiflex the rear foot at push-off. Arm action should be as for land running.

AdvancedTechnique
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The aim is to make the legs go as fast as possible. The strides are kept as
short as the athlete can make them. The legs are moved up and down with
the landing slightly behind the centre of gravity. Arm action should be as for
land running.

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2.HeelLift
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The idea of this is to keep the upper leg as still as possible while flexing the
lower leg. This is just like a hamstring curl but upright. If is difficult for the
athlete to achieve full flexion and great concentration is required to perform
this technique properly. If done correctly there is a slight tendency for the
athlete to move backwards in the water but this is normal (for this stride
only). The hands can be used to prevent this and to stabilize the body.
3.HighKnees
In this technique the athlete is required to drive the leading leg up as high as
possible. A slight forward lean is recommended with the trailing leg landing
significantly behind the centre of gravity and the arms need to be very active.
4.MiddleStride
This is the most difficult pattern to learn and is used in the most demanding
workouts. It should mimic the running style of a 400m/800m runner with the

leading leg landing slightly in front of the centre of gravity. The trailing leg
must be strongly curled up at the back of the stride to reduce the force
needed to bring it forward. The arms must be vigorously used.

Flotationdevices
The great advantage of flotation devices is that they allow the
athlete to learn the proper running technique without having to
keep themselves afloat.
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The Aqua-jogger is convenient and easy to wear, but is less

effective for larger, heavier athletes because of its constant
buoyancy factor.
In addition, flotation devices like the Aqua-jogger need to be worn
tightly and this may constrict breathing in some athletes.
The picture, to the right, shows one of the flotation vests that are
very similar to a life jacket, except that it provides a greater
amount of freedom to move around.

Techniquemonitoring
The increased resistance of the water will highlight any mechanical and
functional weaknesses the athlete may have in their running technique. This is
especially
true
of
imbalances
in
hip
abduction/adduction,
hip
flexion/extension, and torso movement (abdominal/lower back), hamstring
/quadriceps strength. For the most advanced deep water running practitioner,
even calf/ankle can be analysed and corrected.
The coach must monitor the following movement patterns and feedback
corrective action to the athlete:
1.
2.
3.
4.
5.
6.
7.

Foot placement
Hip position (in all three planes)
Hip/upper leg angle (at both ends of the range of motion)
Ankle angle (at both ends of the range of motion)
Knee angle (at both ends of the range of motion)
Mid-line displacement
Arm position

All of these should be checked to ensure that they follow as closely as possible
the movement pattern used on land. Remember an athlete's stride length and
stride rate in water are very different when compared to land based running.
An aim of aqua running should be the smooth application of power over the
entire range of motion in a horizontal direction. The improper application of
power, even with the proper technique, can result in two effects:
bobbing - which occurs if the application of power is mostly vertical
and/or only with the driving leg
moving backwards - which occurs when the direction of thrust is
horizontal but power is applied only during the recovery phase

TrainingSessions
[1-5]

Studies
have shown that aqua running sessions can be beneficial for all
athletes. The difference we have is that aqua running is almost running on the
spot so distance cannot be measured. A simple approach is to determine the
number of strides the athlete would take to complete the distance on land and
to use the stride count in an aqua running session.

Example: If the athlete takes 60 strides to run 100 metres then for a 100
metres interval session in water record the time to complete 60 strides.

ArticleReference
The information presented on this page is adapted from articles written by
Brad Walker on the topic of aerobic water exercise & aquatic therapy.

AbouttheAuthor
Brad Walker is a prominent Australian sports trainer with
more than 15 years experience in the health and fitness
industry.
Brad is a Health Science graduate of the University of New
England and has postgraduate accreditations in athletics,
swimming and triathlon coaching.
He also works with elite level and world champion athletes
and lectures for Sports Medicine Australia on injury
prevention. Brad can be contacted via his website at
injuryfix.com

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References
1. GEHRING, M. and KELLER, B.A. and BRENHAM, B.A. (1997) Water
running with and without a flotation vest in competitive and recreational
runners. Medicine & Science in Sports & Exercise, 29 (10), p. 1374-1378
2. CASSADEY, S. L. and NIELSEN, D.H. (1992) Britain respiratory
responses of healthy subjects to calisthenics performed on land versus
water. Physical Therapy, 72, p. 532-538.
3. GLASS, B. and WILSON, D. and BLESING, D. and & MIILER, E. (1995) A
physiological comparison of suspended deep water running to hard
surface running. Journal of Strength and Conditioning Research, 9, p.
17-21.
4. GASPARD, G. et al. (1995) Effects of a seven-week aqua step training
program on aerobic capacity and body composition of college-aged
women. Medicine and Science in Sports and Exercise, 27.
5. HAMER, T. and MORTON, A. (1990) Water running: Training effects and
specificity of aerobic, anaerobic and muscular parameters following an
eight-week interval training program. Australian Journal of Scientific
Medicine in Sport, 22, p. 13-22.

RelatedReferences
The following references provide additional information on this topic:
WILDER, R. et al. (1993) A standard measure for exercise prescription
for aqua running. The American journal of sports medicine, 21 (1), p.
45-48.
WILDER, R. et al. (1994) Fundamentals and techniques of aqua running
for athletic rehabilitation. Journal of back and musculoskeletal
rehabilitation, 4 (4), p. 287-296.

PageReference
If you quote information from this page in your work then the reference for
this page is:

 WALKER, B. (2005) Aqua Running [WWW] Available from:

https://www.brianmac.co.uk/aquarun.htm [Accessed 22/10/2016]

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AdditionalSourcesofInformation
For further information on this topic see the following:
BEASHEL, P. and TAYLOR, J. (1996) Advanced Studies in Physical
Education and Sport. UK: Thomas Nelson and Sons Ltd.
BEASHEL, P. and TAYLOR, J. (1997) The World of Sport Examined. UK:
Thomas Nelson and Sons Ltd.
BIZLEY, K. (1994) Examining Physical Education. Oxford; Heinemann
Educational Publishers
DAVIS, B. et al. (2000) Physical Education and the Study of Sport. UK:
Harcourt Publishers Ltd.
GALLIGAN, F. et al. (2000) Advanced PE for Edexcel. Oxford;
Heinemann Educational Publishers
McARDLE, W. et al. (2000) Essentials of Exercise Physiology. 2nd ed.
Philadelphia: Lippincott Williams and Wilkins
CHU, D. (1996) Explosive Power and Strength. USA; Human Kinetics
Publishers, Inc.
DICK, F. (1987) Sprints and Relays. 5th Ed. UK; BAAB
McNAB, T. (1989) Speed. UK; BPCC Printec Ltd.
DINTIMAN, G. et al. (1998) Sports Speed. USA; Human Kinetics
Publishers, Inc.

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