Fitness review: deep water running
Deep water running is one workout you should try before winter starts. Do it right and often enough, and I guarantee your fitness level will go up a notch or two.
When I first heard about deep water running, I was sceptical about the concept. As a land-based runner, I couldn’t quite picture it in my head. I mean, how do you run in deep water? Is it just like doggy paddle, but with bigger kicks? Uh, no.
Deep water running has its own technique and is said to burn the same amount of calories as cross-country skiing, if you choose to exert yourself. It is a good cross-training or recovery workout, because it works the major muscle groups in your body, with the benefit of being easy on the joints.
While on-lookers may think not a lot is going on, what they can’t see is the hard work being done below.
The details:
Duration: 45 to 60 minutes
Style: Group class in local pool
Cost: Around $12
Who’s there: Mainly women, but all ages 20s through to 60s. A few people recovering from injury, a few people new to exercise/wanting to lose weight
What to wear/bring: swim wear, towel and water bottle. Depending on the pool/weather/time, also bring sunscreen or hat.
What to expect:
It pays to come a few minutes early before class starts as deep water running is done with the aid of a floatation device. It’s called a floatation belt, and is buckled around your waist, sitting below your rib cage and provided as part of the class.
Once fitted, you’ll enter the deep end of an Olympic pool where you’ll feel like a human buoy bobbing around in open water. Class starts with a demonstration of the running technique before moving into a warm-up – small laps of movement involving your arms and legs to get you used to moving through the water. Then it’s into set reps and combos of exercises that include fast and slow deep water running, and movements such as yoga chair pose seated sculling, underwater bicycle legs and lunges, jumping jacks with arms below water and drills using your arms to propel forward and back.
In the session I went to, we also did several rounds of Tabata training – 30 seconds on, 10 seconds off – of movements including stationery sprints, tuck jumps, uppercuts and scissor kicks. Yep – there’s plenty of variety in a deep water running class. Here are some technique tips I learnt to keep good form:
Body upright – when moving through the water, you’ll want to instinctively tip forward slightly to get momentum. Don’t do this. Keep your body upright and your core activated so you’re sitting up tall.
Running motion – as you’re underwater, your running motion becomes more exaggerated. Bring your knees up to hip level (just like doing a high knee run) with your toes slightly pointed, and pump your legs up and down as fast as you can.
Running arms – swing from the shoulders, keeping your arms underwater, and slice through with closed fists or flat palms. Try to create white water around you as you swing your arms back and forth in time to your running motion.
Would I recommend this fitness workout to a friend?
Absolutely. The deep water running class I attended was the last one for the season until Spring so I’m abit devastated! I would definitely alternate between this class and water aerobics.
What I liked: thorough workout with lots of variety, put in the effort and you will be puffing, being outside in the water
What I didn’t like: depending on the time the class is, you cool down quickly if you’re not moving. Expect to also have a love/hate relationship with your floatation belt.
What do I rate this fitness workout out of five?
Fitness: 5/5 Strength and toning: 5/5
Weight loss: 4/5 Wellness (mind, body, soul connection): 4/5
What would I have as a track on this fitness workout’s playlist?
Has my review inspired you to check out a deep water running class? Let me know in the comments box below!
Don’t forget to get in touch if there’s a workout you’d like me to review. Just post it on my Facebook page or email hello@askthatfitgirl.com
Until next time,
Maryanne K
*Photo credit: ymcachicago.org
