3.5 mile run
Five sets of:
Air squats x10
Ever heard of aqua jogging? It's essentially running in water. Aqua jogging is a form of deep-water running that closely mimics the movement of actual running. When aqua jogging, your feet don’t actually touch the bottom of the pool. Aqua jogging isn't only for injured runners like myself; it's also performed by many runners who want to prevent injuries. These are some of the benefits that aqua jogging provides:
- Prevents wear and tear of your muscles and joints.
- It provides a neuromuscular workout that resembles running.
- It's one of the best options for cross-training (if you're a runner) because it mimics running.
So how is it done exactly? First, submerge yourself in the deep end of the pool. Your feet cannot touch the ground. Second, use an aqua running belt/vest. The belt/vest will help you keep proper posture while you're in the water. Make sure to keep your back straight and do not lean forward too much. When aqua jogging, you should practice using a higher knee lift and a more compact back kick compared to running on dry land. This will allow you to remain upright.
According to Competitor magazine, you can perform easy and medium effort workouts on the water. You can also perform recovery runs, hard runs, sprints and tempo runs in the water. The following are a few sample workouts that Competitor magazine recommends:
Definitions Of Terms
Rest = No jogging, just rest in the water
Easy = 65-75% of maximum heart rate, or a typical easy/recovery run effort
Medium = 87-92% of maximum heart rate, a comfortably hard tempo run effort
Hard = 95-100% of maximum heart rate, all-out sprints
Easy Pool RunningEasy pool running should only be used as warmup for harder workouts, a recovery tool between hard workouts, or to simulate longer training runs. You can perform easy pool running just like you would perform easy running on dry land. There is nothing fancy about it. You should try to maintain a heart rate that is 65-75% of your maximum heart rate.
Medium Effort Workouts1. 10 minutes easy warmup, 1:00 hard, 30 seconds easy, 1:30 hard, 30 seconds easy, 2:00 hard, 30 seconds easy (continue building up until 5:00, and then come back down by 30 second intervals), 10 minutes easy cooldown.
2. 10 minutes easy warmup, 1:00 medium effort, 1:00 sprint, 30 seconds with your hands in the air (keep moving your legs in the running motion, but put your hands above your head), 1:00 rest. Repeat this series 10-15 times. 10 minutes easy cooldown.
3. 10 minutes easy warmup, 30-second sprint, 30 seconds medium, 30-second sprint, 30 seconds medium – 30 seconds rest. Repeat 12-15 times, 10 minutes easy cooldown.
4. 10 minutes easy warmup, 10 seconds medium, 10-second sprint, 10 seconds easy, 20 seconds medium, 20-second sprint, 20 seconds easy, 30-second medium, 30-second sprint, 30 seconds easy. Repeat up to 70 seconds and then back down. 10 minutes easy cooldown.
Here's a quick video that will teach you how to aqua jog.
I'm grateful for all the rain in South
Florida. My tree is now filled with juicy mangos.