Aqua Jogging For Runners

aqua running

Aqua jogging is the ultimate form of cross-training for runners.

It’s zero impact and has a drastically lower risk of injury compared to other cardio workouts.

So what’s aqua jogging, and how can you get the most out of it?

That’s where this post comes in handy.

In today’s article, we’ll delve into some of the benefits that running in deep water has to offer as well as how to add it to your workout routine.

Sounds great?

Let’s get started.

What is it?

Also known as deep water running, aqua jogging is simply running while in water, but without touching the pool bottom.

It involves using a floatation device and then moving your arms and legs in a running motion in the deep end of the pool and practically removes any jarring effect of running.

Aqua running is most effective when done in deep water, though some specific exercises can also be performed in shallow water.

The Benefits

When done correctly, aqua jogging offers a lot of benefits to runners.

Here are a few.

Keep Fitness Through Injury

Aqua jogging is often used to maintain cardiovascular conditioning and help in recovery following an injury.

The water resistance, the free range of motion, and the minimum impact on bones and joints allow you to exercise pain-free without risking further injury.

Build Proper Technique

Deepwater running is a fantastic way to work on improving your running technique without increasing the pounding on your muscles and joints.

Just like when you run on land, aqua running calls for a strong and upright posture.

When in water, you’ll have to make a lot of conscious effort to keep your head up, shoulders back, back flat, and core engaged.

What’s more?

Aqua jogging helps improve running form because the resistance of the water makes it harder to swing your arms.

Just make sure to keep your legs moving up and down and always be leaning forward (more on aqua jogging form later).


You can use aqua jogging to work your muscles in a different way from outdoor running.

By simulating land-based runs, whether it’s intervals, tempo, or fartlek, you’ll reap the same benefits without the added stress on your running muscles and joints.

What’s more?

Water running is also a safe and effective alternative running on land on extremely hot or cold days.

Improved Balance

Running in deep water improves coordination and balance by building strength in your supportive muscles as well as enhance your agility skills in the comfort of a warm swimming pool.

The Gear You Need For Aqua Jogging

Aqua jogging requires little gear.

As a runner, you’ll want to get an active swimsuit, goggles, and—most importantly—a flotation belt.

The latter

should offer you enough buoyancy to be able to “run” in the water, keeping you upright without sacrificing technique.

For extra water resistance, you should also consider getting ankle cuffs and water weights.

running near ocean

How To Start Aqua Jogging?

To get started, wear an aqua jogging flotation belt around your waist so that you can focus on technique and driving yourself forward instead of fighting to stay afloat.

Once your technique improves, you’ll be able to run in deep water with no help at all.

Just make sure the pool end in which you train is deep enough so that you don’t feet won’t reach the bottom when you run.

To warm up, start treading water on the spot for 5 to 10 minutes, driving your arms and legs in a running motion, and using good running form.

Aqua Jogging Form

Using proper form is key for getting the most from every workout.

As a rule, try to mimic your natural running style as closely as possible.

Here are a few hints:

  • Keep your posture close to perpendicular to the surface of the pool. Imagine you have a cord through your center, pulling you up.
  • Just as you’d when pounding the pavement, run tall with body straight, and pay attention to upper body rotation. Imagine yourself running around an athletic track or along a beautiful trail.
  • Don’t let your hands move past your aqua running belt and come up to roughly chest height.
  • Keep your core engaged and shoulders locked in place, pointing down the pool.
  • Don’t cheat. Avoid paddling with your hands. Keep driving your arms back and forth rather than across your body.
  • Keep your fists loosely closed and let your legs carry you forward.
  • Avoid holding on to the side of the pool when recovering. Instead, keep your legs moving, as if you’re treading water, and breathe deep.

A Simple Aqua Jogging Workout To try

Aqua running workouts can recreate and mimic the time-based interval format of the typical running program.

Here are two aqua running routines to try.

  • 10-minute dynamic warm-up.
  • 3-minute of medium tempo effort—80 percent of max power.
  • 1-minute of running hard at your maximum speed.
  • 2-minute rest.
  • Repeat four times.
  • 5-minute cooldown.


I’m not going to lie to you and pretend that aqua jogging is nothing but a walk in the park.

It really isn’t.

Running in deep water is numbingly boring, and requires a lot of physical and mental effort than running on dry land.

There’s no scenery to enjoy while doing this.

Plus, you’re moving forward really, really, slow.

But, as you can see in today’s post, it’s worth effort.

The benefits of aqua jogging are too good to pass on.

Please feel free to leave your comments and questions in the section below.

In the meantime, thank you for dropping by.


Please enter your comment!
Please enter your name here