Getting started in water running is easy.  A pace clock comes in handy, but all you need is your bathing suit, a flotation device that’s pulled snug, and a few square feet of water.   The flotation device will help you maintain proper running form, and lets you focus on your legs rather than air. 

Many people think that water running involves running from one end of the pool to the other, with your feet making contact with the bottom.  This is great exercise, but, as you can see, it doesn’t look very much like running on land.  You’ll find yourself bounding rather than flowing smoothly, and you don’t want to introduce bounding into your running style.  

Water running should ideally be done in deep water -- deep enough so that your feet never touch the bottom.  A depth of 6 to 7 feet is adequate for most people. 

Once you’re in the water, spend a minute just getting your balance, and establishing correct posture and running form.  Try this.   Let yourself hang in the water for a moment.  Release all tension in your hips and let your legs drop from your hips.  Your body should be in a comfortable, erect position, with head, neck, torso, and legs aligned one on top of the other.

Now start moving your legs in a gentle running motion – but maintain your alignment.  This is your most basic – or Standard Stride – in the water.  Keep your body in a relaxed, erect position.  Hold your arms and elbows as if you were running on land but, as you can see here, you’ll need to open your hands slightly and use them to hold your place in the water.  The hands are cupped and are moving in a sculling motion.    The stride should happen equally in front of your body and behind your body.  Stride forward, then follow through with each leg as you kick backward.  Let your arms and upper body move freely with each stride.  Don’t think about doing anything special with your ankles or feet.   Let them move naturally with the legs.

Look straight ahead, not down.  You should feel as if there is a string attached to the top of your head and it’s being pulled upward to hold you in a “sky-hooked” position.

If your chin and mouth are several inches above the surface, as mine are here, you may be working too hard with your shoulders and arms.  Just relax.

Release all tension in your neck, shoulders, arms, and lower back.  Concentrate the effort in your legs, and let your body sink until your chin and mouth are right at the water line.  Having the water this close to your mouth may take some getting used to, but it will help you achieve better form and posture for running.

If you move forward all the time, you may be dog-paddling – or digging – with your hands and arms.  You should also check your posture.  Make sure you’re sky hooked, with head, neck, torso, hips, legs, and feet aligned one on top of the other. 

If you still move forward, your rear end may be sticking out.  If you think you look like this in the water, try to relax your lower back. Let your legs hang for a second, then start again with an easy, long stride.

If you feel as if you’re spinning or bicycling, rather than running, slow down.  Try a slower cadence and lengthen your stride.  Instead of kicking up with your knees, think about reaching forward, then pushing back with your feet.  Make your stride happen more behind your body than in front of your body.

Practice Standard Stride at an easy to moderate pace until you begin to feel comfortable and coordinated in the water – and until you feel like you’re actually running rather than bicycling.  This could take one or two sessions – maybe even more.  Try to be patient while your body adapts to a new environment. 

To add interest to your first workout, throw in a few “pickups” to experience an important law of hydro-physics:  In order to move your legs twice as fast in the water, you need to expend three times the amount of energy.  After several cycles of Standard Stride at an increased pace, back off to an easy pace, or to an easy breaststroke kick.  Pickups will convince you that water running is aerobically taxing – and that this is one heck of a good way to increase your fitness, strength, and speed – with no pounding on your joints.













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