Getting injured is not fun. Any time we as runners must take
off time because we are hurt is frustrating. Luckily, being injured doesn't
have to stop us from achieving the goals we have set for ourselves. Before
reading any further, it should be noted that when injured each runner should
contact a doctor or physical therapist before pursuing any cross-training regimen.
Only once you are cleared to cross-train should you begin seeking a training
plan.
There are many forms of cross training activities for injured runners:
biking, swimming and using the elliptical are three of the most common. Perhaps
the most effective cross-training for distance runners is often over-looked,
though. This activity is known as aqua jogging. The reason aqua jogging is so
effective for runners specifically is because in addition to being an excellent
form of cardio training, it closely mimics the action of running, thus
activating many of the muscles you use when running on dry land.
Another
advantage of aqua jogging is that while other cross-training activities can be
limited based on your injury, aqua jogging can be used almost universally because
it is a zero-impact activity. This means you are never subjecting the injured
area to any force. The only injuries that can sometimes be exacerbated by aqua jogging
are hip injuries, so if you have a hip injury make sure to test the hip out
before beginning rigorous aqua jogging. If it hurts the hip at all, stop aqua jogging
immediately.
Now you may be wondering, "What exactly is aqua jogging?" In
fairness, the term is a bit ambiguous. Aqua jogging is NOT, as many people
believe, running in the shallow end of a pool. Instead, you begin by heading to
the deep end of any pool where your feet cannot touch the ground. From there, you
will basically start going through very similar motions to running on land. You
will move your legs and swing your arms as if you were running with the goal of
keeping your head above water.
When you first begin aqua jogging, you may want
to use a pool running belt as a flotation device. This tool can help you learn
proper pool running form. Once you begin to understand how to aqua jog properly,
though, you do not need any flotation device (in fact, using one can be a
hindrance to exercise because it makes the activity easier). The key to proper
aqua jogging form is making sure to keep your body straight upright rather than
leaning forward. One tip to help you achieve this form is to lift your knees a
bit higher than you normally would when running on land.
There is one huge advantage aqua jogging has over normal
running and that is that you can aqua jog as long as you want without risking
injury. That often means you can actually get a better workout in the pool than
you can on land. Admittedly, though, aqua jogging can get boring fast, so
breaking up workouts into hard sections and easy sections is a great way to
make the time go faster and to increase effort. I recommend creating fartlek-style
workouts. One example of a pool running workout is as follows:
15 minute warm up
1 min hard -1 min easy - 2 mins hard - 2 mins easy - 3 mins
hard - 3 mins easy - 4 mins hard - 4 mins easy - 5 mins hard - 5 mins easy - 4
mins hard - 4 mins easy - 3 mins hard - 3 mins easy - 2 mins hard - 2 mins easy
- 1 min hard - 1 min easy
10 min cool down
Total- 75 minutes
If that workout seems too ambitious you can always shorten
the ladder! Remember that even though injuries can be frustrating, they do not
have to mean you fall short of your goals as a runner. Staying motivated during
periods of injury can be very challenging, but if you can maintain a
cross-training plan while injured once you are healthy you will be running just
as fast (or faster) than before the injury!