Deep Water Running Program

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The faster you move your arms the faster your legs will follow!

Good form means:

  • Ab muscles turned ON

  • Hips under shoulders

  • Shoulders back

  • Running motion same as on land

  • Water shoes on for added resistance

  • If pregnant lower the effort of all activities so that you can still talk, just increase the pace a little

PYRAMID 1

Depending on fitness and health the “on” sections of the below program should be a hard effort between 80-90% of an all out effort.  If you are pregnant then just a slight increase in effort.  The “recovery” components are easy running with slowed arm and leg speed.

Main Set 1

6 x 15 seconds on, 45 seconds recovery

5 x 20 seconds on, 40 seconds recovery

4 x 30 seconds on, 30 seconds recovery

3 x 45 seconds on, 15 seconds recovery

2 x 60 seconds on, 15 seconds recovery

1 x 90 seconds on, 30 seconds recovery

120 seconds recovery, easy running

Main Set 2

1 x 90 seconds on, 30 seconds recovery

2 x 60 seconds on, 15 seconds recovery

3 x 45 seconds on, 15 seconds recovery

4 x 30 seconds on, 30 seconds recovery

5 x 20 seconds on, 40 seconds recovery

6 x 15 seconds on, 45 seconds recovery

Cool down

5 – 10 minutes easy running

PYRAMID 2

Depending on fitness and health the “on” sections of the below program should be a hard effort between 80-90% of an all out effort.  If you are pregnant then just a slight increase in effort.  The “recovery” components are easy running with slowed arm and leg speed.

Warm up with 10 minutes of gentle running

5 minutes building each lap (easy at the start, hard at the end)

Main Set (4 -6 sets)

15 seconds on, 45 seconds recovery

30 seconds on, 30 seconds recovery

45 seconds on, 15 seconds recovery

60 seconds on 

90 seconds recovery between each set

Cool down

5 mins running slowing down gently

 

SPEED PLAY

Depending on fitness and health the “on” sections of the below program should be a hard effort between 80-90% of an all out effort.  If you are pregnant then just a slight increase in effort.  The “recovery” components are easy running with slowed arm and leg speed.

 

Warm up

15 mins running slowly building speed to a moderate pace.  During the last 5 mins add 20 second burst at least once per lap

Main Set (5 -6 sets)

30 seconds flat out, 3 mins recovery (slow jog) 

Cool Down

5 mins slowing down gently

 

CARDIO BLAST

Depending on fitness and health the “on” sections of the below program should be a hard effort between 80-90% of an all out effort.  If you are pregnant then just a slight increase in effort.  The “recovery” components are easy running with slowed arm and leg speed.

 

Warm Up

10 mins slowly increasing pace 

Main Set (3 -4 sets)

3 mins at 90-95% effort

3 mins recovery (slow jog)

Cool Down

10 mins slowing down gently

 

Tips when using deep water running programs

  • The harder you push water the harder it pushes back at you.

  • Changing the position of a hand v’s fist will increase resistance

  • Hydrostatic pressure of the water may mean that there may be an increased need to go to the toilet

  • It is more challenging to detect temperature in the water so take frequent water sips from your water bottle

  • If experiencing swelling in the legs decrease speed a touch and aim for long lengthened movements as the water pressure may be uncomfortable.

  • Running motion varies greatly from on land as the knee needs to be pulled forward and then thrust back with the hands working as paddles in the opposite direction

  • Decrease the amount of time In deeper water in later stages of pregnancy 

  • Water shoes are to decrease slipping in the shallow end as opposed to increasing resistance, however it depends on the shoe

  • Due to altered fat to muscle ratios during pregnancy women may float more than normal making it difficult to keep an upright position, a floatation belt may be of use to help stabilise and provide support to the upper back, however the belt will need to be altered so as to no apply pressure to mid region.

  • Remember the harder you push the water the harder it pushes back, so if you are trying to keep the intensity down a little you will need to back off the pressure a little.

  • If you are currently pregnant remember you should be able to hold a conversation when exercising.

  • We would like to thank Sarah Fitzgerald & Dr. Tanya Cates with the work on these programs.