Aqua Jogging

Aqua jogging is an excellent cross training and injury recovery exercise. A floatation belt helps suspend the jogger in the water at the shoulder level making it ideal of swimmers of all ability levels and non-swimmers as well.

The basic concept is using the density of the water to add resistance to leg and arm muscles while maintaining correct posture with the shoulders directly above your hips. Since you are suspended in the water and above the pool bottom (you need at least 6′ deep water) there is no impact. This protects your injury while allowing you to gently exercise your leg, core and arm muscles.

The main jogging motion is exactly like running in place. The knees come up and down in a relaxed manner with bent arms gently swinging in front of and behind the hips. Try this before getting into the water before your first session to get the feel of this motion. Once in the water it does take a few moments to gain momentum. You may not feel like it at first, but you will make it across the pool, just not as fast as swimming.

After 9 minutes of jogging, a 1 minute walk break is taken. For this motion, straighten you legs and arms and swing then forward and back at a moderate speed. Some TnT’ers have dubbed this a Toy Solider movement. You should feel the motion directly in your hips and shoulders. Many people find this motion harder than jogging. You may find that you stay still or even go slowly backwards while aqua walking. This is normal.

Repeat you jogging and walking cycles until your total time equals what you would have on land. For example, a 10 mile aqua jog session for a person in a 14 minute pace group is 140 minutes or 2 hours and 20 minutes. Since can be in the pool for an extended time, remember to bring water or a sports drink and 1-3 gels, sports beans, shots blocks, etc.

Here are other items you will need:

  • Hat
  • Sun glasses
  • Sun screen
  • Suit
  • Towel
  • Floatation belt (there are belts for you to use at the Rose Bowl Aquatics Center)
  • $10 Entry Fee for the Rose Bowl Aquatics Center

Hints for a successful first time:

  • Relax in the water taking short moderately paced steps with your legs.
  • Check that your feet are directly below your hips.
  • Avoid a bicycle motion where your feet make small vertical circles.
  • Check your shoulders. Are they directly over your hips? The tendency is to lean forward, so you may have to check this several times.
  • Smile
  • Know that you have just allowed your injury time to heal while still training.