Deep Water Running Through Injury

If you’ve ever had to take time off from running due to injury you know how frustrating it is to sit on the sidelines and watch your hard-earned fitness fizzle away. You won’t lose your fitness overnight, or even within a week for that matter, but eventually it will happen, you will start to lose fitness. A general rule of thumb is that it takes approximately 2 weeks of non-exercise until you begin to lose fitness. (Numbers vary according to your fitness level prior to stopping exercise.) It can take up to three times that number (6 weeks) to gain back the fitness that you lost. This is very disturbing to very intense, driven runners when faced with an injury.

Depending on the type of injury you have incurred you may or may not be able to cross-train through the healing process. If it’s a short term injury and you need to take a week off from exercise in order to rest and heal then you have very little to worry about. However, if it’s a more serious injury such as a fracture, tendon injury, knee or ITB injuries that require longer than a couple weeks to heal you should talk to your doctor about concerns over lost fitness.

With your doctor’s permission, there are many different cross-training activities that you can perform such as cycling, swimming, deep water running, rowing, stair master, elliptical machine, walking and weight training. One of the key considerations to maintaining fitness during injury is your heart rate. Any of the above activities can get your heart pumping faster and your blood flowing which is what you want to accomplish.

Of the cross training activities listed above, deep water running will most resemble the movement and pattern of regular running. You can do this anywhere you find a pool or large body of water. In deep water running a flotation device is worn and basically you simulate running, but underwater. It’s important to think about your form and keep your shoulers back and your head and eyes looking toward the horizon. Use your arms the same as you would when running on the streets or on a treadmill.

Cedar Crest College offers a deep water running class three days a week which is open to the community. The class description from the website reads:

Little or no joint impact ideal for runners, cross training or those looking for a quick moving workout. Maximize time and efficiency through interval training while increasing strength, flexibility and range of motion. A flotation device will be used. Prerequisite: Must be comfortable and able to swim in deep water. Class endorsed by the AEA (Aquatic Exercise Association).

Classes are held on Wednesday at 6:15 pm and Saturday at 9:00 am. There is a flexible scheduling system where you purchase 7 day blocks of class time. (see below)

7 class visits $55.00
14 class visits $105.00
21 class visits $143.00
28 class visits $176.00
35 class visits $215.00
42 class visits $253.00

For more information, visit the Rodale Aquatic Center web page and check out the 2010 Spring Class Schedule on the left side of the page.