Runners’ Pool Workouts — Building Strength, Power, and Flexibility in the Water

Like most runners, I used to be accustomed to running on the track. But after a recurrence of a leg injury 20 years ago, I turned to the pool to reduce the strain on my legs. I found that running in the water for an hour was just as effective as running the same amount of time on land.
The resistance of the water keeps your cardiovascular system active while minimizing impact on your muscles and bones. The buoyancy and the lack of impact also greatly aid in recovery. A report published in the Journal of Sports Medicine stated that the oxygen consumption during pool workouts is nearly the same as that on a treadmill. Another report from California noted that pool workouts help avoid discomfort caused by high body temperature, with the more comfortable water temperature preventing any post-exercise issues.
Dr. Micheal Joyner said, “Running in the pool can serve as preparation for more intense workouts in the future. After a pool session, you’ll feel refreshed and ready to take on the challenge.” He recommends starting with 30 to 45 minutes per week, then gradually increasing to over two hours, depending on the individual.

If you’re not a frequent swimmer, you might be surprised at how much energy a few laps can take. To avoid excessive fatigue and to work different muscle groups, I suggest alternating swimming styles such as backstroke, freestyle, or breaststroke.

Start with 10 laps (one length of the pool counts as one lap), which is just over 400 meters in a standard pool. To reduce fatigue, you can alternate with running in between.

Running against the resistance of deep water offers many advantages over running on land. Use a pool noodle to help keep your body upright and stable. Then lean forward, move your arms as if you’re swimming, and maintain a running posture. Don’t expect to cover much distance — this workout isn’t about mileage. The movement of your legs can vary widely — since there’s no solid ground beneath you. For example: high knees work your thigh muscles, skiing motions improve knee stability, or you can do a split-leg stretch to lengthen your muscles.
The duration of the workout can be based on your usual running time on land. If you regularly do 8x400m interval runs, with each lap taking 1’40”, then aim to perform 8 intervals of 1’40” worth of effort in the pool.
Stretching Exercises

There’s no better place to stretch your muscles than in the pool. The buoyancy relaxes sore muscles and reduces the risk of overextending during movements. Track coaches in Berkeley, California, use pool training methods where they have athletes hold onto the edge of the pool in deep water, facing the wall, and kick their legs sideways — this works the glutes and leg muscles. Then, stretch your quadriceps and hamstrings. Turn sideways to the wall, lift your right foot, pull your toes toward your shin with your hand, then release and kick your leg forward to a 90-degree angle with your torso. As your flexibility improves, your foot will begin to break the water’s surface. Switch legs after a while.