At Forster Physical Therapy
“Bob’s WaterPower© running is the best cross-training workout for runners, injured or not. Because Aqua running is neuromuscular specific and replicates running, there is nothing better.”
-Dean Herbert running coach for 20 years
WaterPower Running Program at Forster Physical Therapy
Aqua jogging is a great form of cross training for runners as it most closely mimics the running movement while providing valuable improvements in fitness.
Since water offers six times the resistance of air, water running strengthens the muscles critical to proper running technique. The hip flexors, abdominals, gluts and upper body muscles all benefit from moving against the resistance provided by water. Most importantly, aqua jogging is impact free, which means your joints will love you for it and it can often be tolerated immediately after almost any injury.
Studies have shown that aqua jogging can enable a well-trained runner to maintain running fitness for up to 4-6 weeks when injured.
Robert Forster, PT with Jackie Joyner Kersee using WaterPower Rehab for Runners
According to a study published in the Medicine and Sports in Science and Exercise, competitive distance runners maintained running performance using 4 wk of deep water run training as a replacement for on-land training.
Using aqua jogging as a cross training method between hard workouts has also been shown in studies to significantly reduces post exertion muscle soreness and aides recovery by reducing the stress hormone Cortisol.
Allyson Felix Rehabilitation of Injured Ankle with WaterPower© Plyometrics at Forster Physical Therapy. Allyson sets fastest 400m time in the world in 2016 post injury.
For advanced conditioning, water workouts offer a forgiving environment to perform high intensity intervals and plyometrics with less resulting soreness and quicker recovery time.
While submerged, your body experiences pressure exerted by the water around you. This is called hydro-static pressure and it assists the return of blood from your muscles to the heart and lungs where waste products are expelled and oxygen is picked up to be delivered back to the muscles to make energy. In this way heart rates are lower in the pool than on land for the same level of intensity.
Aqua jogging can be done in the shallow end of the pool with water at chest level or deeper water with a flotation device around your waist.
Pete Sampras and Robert Forster, PT using WaterPower© Rehabilitation
Flotation devices can also be used in the shallow water to further reduce the load on the joints of the lower body to protect injured structures.
When running in deep or shallow water your mechanics need to be correct with high knee lifts and strong arm movements. Resistance can be further increased with various devices that can be worn to increase more drag on your limbs as they move through the water.
Joe Warren World Champion Wrestler and MMA World Champion
Forster Physical Therapy offers personalized instruction with a physical therapist.
Call 310.656.8600 for details.
“Efficient water running means improved fitness and performance!” -Robert Forster, PT Author
The Complete WaterPower Workout Book For the Runner in Your Life
CONTACT FORSTER PHYSICAL THERAPY: 310-656-8600 INFO@PHASE-IV.NET
