Most of you know I’m all about strength training and mountain biking, but this year I’ve been testing myself as a hybrid athlete—juggling weights with the challenge of endurance running. I had big plans for the Gold Coast Half Marathon, but like many runners, I hit a speed bump: an overuse injury that left me with a tear in my foot.
With a personalised plan from Carl Batty at Start Running Stay Running, I was set to hit the Gold Coast in peak shape, but my injury had other plans. Instead of throwing in the towel, I pivoted to water running. This approach kept my fitness on track while allowing my foot to heal.
Why Water Running?
In the lead-up to the half marathon, water running became my secret weapon. Strapping on a float belt, I’d run at a depth where I could just touch the bottom—enough to mimic the feel of running without the full impact on my foot. The water’s resistance provided a tough workout, keeping my heart rate up as if I were running on land.
Key Benefits:
Reduced Impact: The buoyancy of the water eased the pressure on my foot while keeping my running form and aerobic capacity intact.
Resistance: The water’s resistance challenged my strength and endurance, pushing my heart rate into the 135s, just like my regular runs.
Aerobic Fitness: Running 4-5 km in the pool kept my fitness in check, crucial for staying on track even while recovering.
Versatility: Adjusting the water depth or the use of a flotation belt, allowed me to control the load on my foot as it healed, providing a safe yet intense workout as the injury progressed.
I’ll admit, I was skeptical at first, but water running quickly proved its worth. Before race day, I tested my progress with a 15-minute land run—pain-free and feeling strong. This allowed me to gradually build up my running time, leading to a solid performance at the Gold Coast Half Marathon in July that I was happy with.
Since then, I’ve kept the momentum going, adding more road running back into my routine. The payoff? This past weekend, I hit a personal best at the Bridge to Brisbane 10km—a real win considering where I started earlier this year.
If you’re dealing with an injury or just want to switch up your training, water running is worth a shot. It’s a fantastic way to stay active, maintain fitness, and keep pushing toward your goals—even when things don’t go exactly as planned.
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