One of the worst things that can happen to a runner...it to get an injury, and worse still is if/when the injury keeps us from running.
In the past, runners would take injuries as downtime/opportunities to rest and not exercise or run at all, but nowadays, it's all about minimizing downtime and maximizing recovery with rehabilitation and exercise. It doesn't mean that when you get a calf injury or a sore Achilles, but it doesn't mean you need to stop training.
One thing that is helpful with increasing and facilitating recovery during injury is actually aqua jogging with an aqua belt. The good thing about aqua jogging is that there is so much health and fitness benefits to it that you do not have to be an injured runner to do it, by itself it's a wonderful form of workout and rehabilitation too.
Like its name, aqua jogging refers to jogging in water. The first thing you need to get you started is an aqua belt that you can purchase in our Specialist Rehab Group Raffles Place clinic.
So when out of water/on dry land, our bodies are subjected to the natural earth gravity that will help keep us upright when we walk, stand or sit BUT in water, there is no gravitational pull, and you have to use your own force to keep your body up and aligned/straight...and this force you exert can be pretty intense.
The aqua belt will help to keep you safely and securely upright, so that you can focus on the actual aqua jogging itself.
So once you have your own aqua belt, you can visit your local swimming pool in your condo, club or office gym and you're good to go.
The main point about aqua jogging is that there is almost zero impact on your joints, ligaments and muscles, but the activity is as intense (or more) than the usual running motion. There is the water resistance as well as the fact that your legs aren't getting impact/shock translates to a good workout.
But please, you need to ensure that you submerge your legs and body in water that is deep enough so that you feet/legs do not touch or hit the bottom, and deep enough that you feel safe (especially for beginners).
When you're ready, run. Complete your running motion, and with the aqua belt there to keep you upright and secure, you'll get the hang of it. Ok, please do not lean forward too much ok, because if you do that, you may tilt and fall forward in the water.
When you run in the water, try to lift your knees higher than you would normally when you running - this helps to keep you balanced and upright as well as increases the working out of your hip and quadriceps.
I promise you - you will notice that fatigue will set in pretty soon.
Running on dry land may take you about a minute or so before your breathing, respiratory rate and heart rate reaches a high level, but with aqua jogging, this happens almost immediate because of the water resistance.
On the upside, even after a hard water workout, you will find that you tend to recover pretty fast too. The science behind this is because our bodies are about 70% water, so that's why our blood can circulate better when submerge/underwater. When we're recovering, our hearts do not need to pump oxygen as intensely as compared to being on dry land, that's why you will recover fast once out of water.
If you're just starting out (beginner), I would recommend that you spend the first few weeks getting used to wearing the aqua belt and moving around in the water, and as you build confidence and get used to wearing the aqua belt, then start running.
You can run the width/length of the pool at different levels of effort and please ensure that you're always upright and keep working on your technique.