HYDROTRACK!! One of the best "Off Road" workouts in the
1. Keep your rib cage over your pelvis. Because your
lungs are buoyant (and you may be used to swimming)
there is a tendency to lean forward. Don't do this! (#1
Bring your track workout to the pool...
Get an intense cardiovascular workout with faster
recovery and less chance of injury!
Run ladders, sprint sets, tempo efforts, speed burst
and race simulations with or without a flotation belt
in the deep end.
Excellent way to build core stability and full body
Great for runners looking to improve running speed and
stamina on the road, or anyone looking for a safe high
intensity, strength builiding workout!
When you start running in the pool, you will most
likely need a flotation belt around your waist. Running
without the belt requires some practice (and stamina!)
But these form notes will be exactly the same whether
you have a belt on or not.
2. Drive the knee "forward" rather than "up." Aim your
knee toward the side of the pool rather than toward the
surface of the water. Then extend the lower leg out
like you are kicking a soccer ball.
3. Power comes from the hips, NOT the lower leg.
Everything below the knee is just a lever, try not to
overuse the calves!! If you get cramping in your lower
leg at any time during your workout (or after), it is
because you are overusing the lower leg. Slowly teach
yourself to work the musculature above the knee (See
4. Power comes from the Glutes, Hamstrings and
Adductors (inner thigh area). Keep your brain focused
on the muscles "above the knee and below the arm pit"
(i.e. the entire chunk of body we call the core). The
core of the body stays strong and solid. DO NOT think
about pulling your belly button in (which is a weak
position), instead, think "BRACE" the torso.
5. Arms are by your side (not out in front of you).
They help provide balance and leverage, and help to
guide the body forward. The legs are provide most of
the power though.
6. Think "MOVE THE WATER." You want to give the water a
good smooth SHOVE with every stride, rather that simply
cycling your legs through the water. This will give you
tremendously more power! As one leg pushes the water
forward, the other leg pushes the water back. Think of
this as very high repetition strength training, rather
7. With practice and skill, running in deep water will
make you killer strong, and give you stamina like you