Pool running for recovery

If you’re coming back from injury or want to safely add running volume, pool running is a great option and we have a few workouts for you to try. U.S. Olympian Molly Seidel has recently made a return to running after a sacral stress fracture, and she’s been playing it safe (as we all should), being careful not to overload her body.

“Body was feeling a little run-down after last week so we pushed today’s threshold workout to tomorrow and hopped in the pool instead,” Seidel shared in a recent Instagram post. “Trying to be smarter this build about listening to my body and taking recovery days when needed.” Learn from Seidel’s pro example and try one of these pool workouts.

Why the pool?

Running in deep end of the pool with a flotation belt is an ideal way to simulate running without impact. The pool reduces your body weight by up to 90 per cent, meaing the impact and stress on your body is significantly reduced. Start out easy for the first few workouts and build up to doing your regular running workouts against the resistance of the water.

Former elite marathoner turned podcast host and coach Tina Muir shares some insight on pool running on her website, and says you can simulate any land-based running workout in the pool. To increase intensity in pool runs, Muir suggests pumping your arms back and forth quickly and driving your legs against the resistance of the water.

“Make sure you keep the full cycle for your legs; people often end up doing high knees when they increase the intensity, which does not mimic running and is nowhere near as effective,” adds Muir.

Tempo pool workout

Warm up with ten minutes of easy pool running

Increase your speed and effort for 10–15 minutes

Cool down with ten minutes of easy pool running

Easy pool intervals

Warm up with 10 minutes easy pool running

Run at a hard effort across the deep end of the pool, and recover as you head back to the other side

Repeat 4–6 times (increase as you get used to the pool)

Cool down with 10 minutes easy pool running

Hey, the pool isn’t just for aquacise or swimming laps. If Seidel’s in there running, we’re willing to jump in too.

posted Tuesday December 20th
by Running Magazine