How to Run in a Pool for Fitness or Running Performance: 5 Important Tips


If you’re looking for a pool workout to supplement your fitness or running goals, you need to try running in a pool, otherwise known as aqua jogging.  I’ve found it offers amazing benefits, but there are a few things I learned that can really help you stick with it and get the most benefits.

In general running in a pool is done by using a floatation device and moving the legs with a bicycle motion without touching the bottom.  The arms are bent at a 90 degree angle and pumped forward and backwards like running.  For fitness and running performance you will want to keep a high cadence or leg turnover while maintaining an upright position.

Running in a pool is a great workout that is relatively easy for all fitness levels.  While it is fairly simple, there are a few things I’ve found that can really improve the workout and the experience.  Read for five important tips and how to prepare in order to get the most from the time you’re investing for either general fitness or running performance.

Prepare for pool running with the right equipment

The best way to aqua jog or run in a pool is to have a floatation device to keep the body buoyed up while you are running.  Ideally, you will be running in a deeper part of the pool where your feet do not touch the ground when using a flotation device.

Below are two good options for keeping the body in an upright position while allowing the arms and legs to move freely.

Aqua jogger belt

Click link here for aquajogger.

These are frequently referred to as aqua jogger belts and there are many different styles and prices.  The aqua jogger belt keeps the body upright so you can concentrate on the motion of running without worrying about keeping your head above water. 

There is one main drawback I’ve found using an aqua jogging belt that you should be aware of.  When using the belt for any length of time it does rub my skin causing chaffing.  Wearing a swim shirt can prevent chaffing, but it also depends on how long you will be using one.

Pool dumbbells

Click here for pool dumbbells

Other floatation devices can be used such as handheld pool dumbbells.  Most pools that offer aqua aerobics will likely already have pool dumbbells but check to make sure. 

These can provide a good arm workout but may fatigue the arms fast.   I have found that placing the dumbbells under my armpits to be perfect for keeping me upright. It also frees my arms so I can move them like I would running.

While the above are my favorites, basically anything that will keep the body afloat in an upright position can do the trick.

Waterproof Bluetooth earphones

Click here for the link.

Invest in a pair of waterproof earphones so you can listen to music to keep your cadence high which is explained more in the next section. A pair of earphones that go around the ears will keep them in place and the wire is easier to recover in the pool if it does happen to fall off.

Running in a pool can become boring fast much like a treadmill, but listening to music can really help.  Whether you are running in your own pool or one at a gym, wearing earphones will keep you motivated and engaged. 

Make sure to keep you cell phone close by and ideally in a waterproof container or pouch.  These can be purchased rather in-expensively or use a Ziplock bag just to be on the safe side.

5 Tips to run in a pool for fitness, endurance, and/or improved running form

To run in a pool there a few things to keep in mind for a good cardio workout.  Below are some of the basics for long term success.

  1. Run in the deep end or where you cannot touch the bottom with the floatation device you are using.  Touching the bottom can chaff your feet and you don’t get as good of a workout.  It’s important to maintain good form as you want to keep your body upright and not slouch forward.   
  2. Move your legs mostly up and down like you are riding a bicycle.  You want to avoid over striding or overextending your legs as this can cause a hamstring strain. 
  3. Your arms should be bent and a 90 degree angle and move them forward and back as you would running.  You can use water dumbbells for a more challenging arm workout.  I’ve found I can only use them for a short time before my arms get fatigued.
  4. Keep a high cadence while you are running for the best results.  A cadence of 180 will help you to have a good cardio workout and mimics the cadence of a fast run.  From experience, I’ve found running to a playlist of 170-180 beats per minute will help to keep your cadence high while enjoying the workout.
  5. Avoid muscle cramps by not running in water that is very cold.  Cold water causes the blood vessels to constrict which will limit blood getting to your muscles which can cause cramping. 

Maintaining a high cadence with good form are both important for a pool running workout.  Music can help tremendously to keep your cadence high.  Be sure to keep your back straight and avoid slouching forward to maintain good posture. 

How to know if you are running the right way

While doing any type of exercise in the pool will provide a good workout, pool running has additional benefits when performed properly.  Checking your form and technique are good to ensure you are getting the most benefits from pool running.

Periodically throughout your workout make sure your back is straight and you are not leaning forward.  Also make sure your arms are bent at a 90 degree angle and you are using a forward and backward motion.

The best way to check your form would be to see yourself in a video.  Have a friend or ask someone at the gym to take a video with your cell phone for just a few seconds.  While it may be difficult to see the legs moving, you should quickly be able to see if you have an upright posture and how you are moving your arms.

This can provide valuable feedback that you can work to improve the next time you go for a run in the pool.  Different floatation devices can impact your posture so you may need concentrate on different aspects of your posture depending on the floatation device you are using. 

My Experience with pool running

I first tried pool running when I was suffering from shin splits.  I had a big event I was training for and was didn’t want to lose any fitness that could derail my training schedule.

I signed up at the local gym with a pool and watched a few videos.  While it seems rather easy, I was surprised at how great a workout it provided and I actually felt refreshed by it.

My shin splints healed up rather quickly thanks to a great exercise I found online (see my article here), but I have continued to run in the pool.  I can’t provide “hard” evidence, but I feel like it is helping me run more and harder with less aches and pains.

I feel great after my workouts and feel it even helps with recovery when I’m sore.  I have even started to go more often and find my running is improving. 

The biggest drawback to this type of exercise for me is that I need to eat more. I’m finding it hard to keep my weight up with the pool running. I’ve read that the water lowers your body temperature, so your body burns more calories just to keep you warm.

Overall, I have been thoroughly surprised and happy with the results and would recommend pool running to everyone, runners and non-runners.  I don’t like getting my hair and ears wet so this type of pool exercise is the perfect workout.

Key Takeaways

Running in a pool is a great workout for everyone.  While it is best to use some floatation device to keep you upright, it is relatively simple and easy for nearly everyone. 

Pool running is virtually no impact on the knees and joints, yet still gives a powerful cardio workout while working the same muscles you use when running.  Everyone can benefit from this kind of workout and the best part is that your hair and ears stay mostly dry!

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