Pool running / Aqua jogging
GET FIT & MEAN IT! with World Champion Kate Bramley
Pool running is usually done in waist deep water where you run touching the ground.
Aqua jogging is in the deep end with a floatation belt (or a wetsuit) where your feet don’t touch the ground. In this one focus on running technique as close to land running as possible with an extra emphasis on pushing your heel down.
![Cabot-Health-Pool-Jogging](https://www.cabothealth.com.au/wp-content/uploads/2017/02/Cabot-Health-Pool-Jogging.jpg)
![Cabot-Health-Pool-Jogging](https://www.cabothealth.com.au/wp-content/uploads/2017/02/Cabot-Health-Pool-Jogging.jpg)
The Benefits:
- It is a great way to increase your running and endurance
- Very low to no impact on the body compared to traditional running
- When performed correctly activates the same muscles as traditional running
- Provides variety to your training
- Suitable for people who have joint issues, may be overweight or have a running related injury
- You don’t have to be able to swim
Make it Interesting:
- Do the same types of intervals /efforts as traditional running focusing on high cadence
- Do it with your friends so you can have a chat or be competitive
- Change locations to flat open water (with a wetsuit)
![gpc-logo-200](https://www.cabothealth.com.au/wp-content/uploads/2017/01/gpc-logo-200.png)
![gpc-logo-200](https://www.cabothealth.com.au/wp-content/uploads/2017/01/gpc-logo-200.png)
MONDAY
30min easy swim + 5min pool running at the end
TUESDAY
30min Run Set incl. 5 reps of a 100m flight of stairs or hill. Walk back down.
WEDNESDAY
Home boot camp and/or pilates or core class
THURSDAY
Day Off
FRIDAY
30min swim incl. 10 reps of 1 lap fast efforts with plenty of rest + 10mins aqua jogging focus on heel down
SATURDAY
60-90min easy cycle on road or path
SUNDAY
10min easy run + Home boot camp + 10min easy run
MONDAY
Day Off
TUESDAY
60min spin/cycle class or 60min ride incl. 5 reps of a short hill
WEDNESDAY
30min swim incl. some longer efforts with a pool buoy (no kicking) + 15mins aqua jogging incl. 5 reps of 30sec high cadence efforts
THURSDAY
Home boot camp and/or pilates or core class
FRIDAY
Day Off
SATURDAY
40min easy to steady paced run include 3 longer hills (approx. 200-300m) with easy jog on the downhill.
SUNDAY
Optional 60min easy cycle outside or in the gym
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