Pool Exercises: aqua running

Too hot for a run outside? If you can't bear the thought of exercising in the heat, throw on your swimsuit and take your run to the pool! Aqua running is an awesome way to mix up the usual bout around the block by providing a new challenge for your muscles while keeping cool. You can run in shallow or deep water, so whether you have a full-on lap pool or a 4 foot-deep backyard pool at your disposal, you're good to go!

Aqua Running in the Shallow-End: How-To

Run as you would on land, with your chest lifted and abs tight. Your arms should be bent in a 90 degree angle as you pump them back and forth at your sides. Be sure not to over-extend your legs and work to maintain a fast pace. Don't expect to run at the same speed you'd go at on land, but don't allow yourself to slack because of the water's resistance.

By going from one end of the pool and back in a straight path, you'll create a wake and thus increase resistance as you run through it. Your muscles will have to work harder to push through while maintaining proper form, translating into increased calorie burn. The video below will give you a good idea of what proper form should look like, but be aware that you don't have to raise your knees up quite as high as the swimmer pictured does.

Aqua Running in the Deep-End: How-To

Running in deep water is a bit different— lean forward slightly and stretch your legs out a bit more than you would running normally (closer to cross-country style). Yes, it will feel pretty awkward at first (at least it did for me), but that doesn't mean you're doing it wrong. Just be cognizant of your form and keep your abs engaged while maintaing a quickened pace.

Now, if you have an AquaJogger at your disposal, it's another story: you'll run as you would in the shallow end, maintaining proper form by keeping your back upright and arms bent at a 90 degree angle, moving them back and forth at your sides. With your legs unable to touch ground, you'll likely feel inclined to pump them up and down with little extension (in a high-knee fashion, as demonstrated in the video above), and that's totally fine!

Even if running isn't your thing, consider giving its water-based counterpart a try! I've never been much of a runner myself, but aqua running is a form of cardio I can get behind!