All of us have little flips and side motions of our legs that reduce our running efficiency. During a water running workout, the resistance of the water forces your legs to find a more efficient path. In addition, several leg muscles are strengthened which can help to keep your legs on a smoother path when they get tired at the end of a long run.
Here’s how! You’ll need a flotation belt for this exercise. The product “aqua jogger” is designed to float you off the bottom of the pool. Pull in the elastic belt so that it is close to the body. There are many other ways to keep you floating, including water ski float belts and life jackets. Get in the deep end of the pool and move your legs through a running motion. This means little or no knee lift, kicking out slightly in front of you, and bringing the leg behind, with the foot coming up behind you. As in running, your lower leg should be parallel with the horizontal during the back-kick. If you are not feeling much exertion, you’re probably lifting the knees too high and moving your legs through a small range of motion. To get the benefit, an extended running motion is needed. It’s important to do water running once a week to keep the adaptations that you have gained. If you miss a week, you should drop back a few minutes from your previous session. If you miss more than 3 weeks, start back at two 5-8 min sessions.
Running Till You're 100 -- OmRiyadat