Jennifer Conroyd, a physical trainer and Ironman athlete, tore her calf muscle six weeks before the Chicago Marathon and took up deep-water (feet not touching the pool bottom) running to train through the injury. After finishing the marathon, she founded the first certified deep-water running fitness class in the U.S. "You can do your hardest workout of the week in the water, burn up to 40 percent more calories than running on land, and wake up the next morning feeling rejuvenated because there's no impact," says Conroyd.
During the Fluid Running workout, participants are tethered to a lane line in the pool (don't want to run off) and spend 45 minutes of the hour-long session doing moderate- to high-intensity running set to the playlist of the day. Intervals follow the music, and vary between 30 seconds of sprinting, normal running, and elongated strides as well as arm-only and leg-only segments. "All of your muscles are firing constantly not only because you are running, but also because you have to stay afloat — and thanks to the water, you don't even realize how much you sweat."
Try It Yourself:
- In a pool, jog 5 minutes
- Sprint 30 seconds, run 30 seconds x 10
- Stride 30 seconds, run 30 seconds x 10
- Run 2 minutes, legs only
- Run 2 minutes, arms only
Complete two rounds
Location: Illinois, California, Colorado
More Info: fluidrunning.com