Run Training


OFF THE DEEP END


he triathlete’s toolbox of training options is vast. With three disciplines and multiple workouts within each, variety is one of the sport’s greatest appeals. As a result, cross training activities are often overlooked. You already have enough choices, right?


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While you may not have reached a point of training boredom, certain alternative activities should be considered. In fact, those that mimic the movements of one of the three triathlon disciplines can play an important role in optimal performance and injury rehabilitation. In particular, water running or aqua jogging is widely recommended by pros and triathlon coaches alike.


“It is a non-weight-bearing activity but still engages the running muscles and form,” explains Abby Ruby, Ph.D., a Level II USA Triathlon Certified Coach and Senior Coach at Carmichael Training Systems. Indeed, it is the Theory of Specificity that supports pool running and other similar training methods. The theory states that in training, the closer you can simulate what you’ll be doing in competition, the better. So while swimming, biking, and running are the most specific, pool running serves as a great stand-in for land running when your joints need a break or you are sidelined by an injury.


72 USA TRIATHLON FALL 2011


POOL RUNNING GEAR:


• Necessary: Deep pool • Necessary: Flotation belt • Optional: Water running shoes


POOL RUNNING FOR OPTIMAL


TRAINING AND REHABILITATION By Mackenzie Lobby


POOL RUNNING FOR PERFORMANCE AND REHABILITATION


For triathletes in need of a break from the daily pavement pounding, a regularly scheduled pool running workout can create a similar training stimuli.


“The benefits include gains in cardiovascular fitness as well as training muscle recruitment patterns that are the same used when running on land,” says Ruby.


“When performed properly, pool running can actually be harder than running on land,” adds Ben Greenfield, head coach at the Rock Star Triathlete Academy and host of the popular fitness website BenGreenfieldFitness.com. It is true that the resistance involved in working against the water often makes pool running feel more difficult.


Although pool running is an ideal cross training activity for all triathletes, many don’t discover it until they encounter an injury. Since most injuries are in a state of inflammation, it is vital to allow time for the tissue to repair itself; impact-based activities such as running impede that healing. “Aqua jogging helps you to avoid injury- aggravating impact while still allowing for a cardiovascular stimulus,” explains Greenfield.


• Optional: Waterproof MP3 player


• Optional: Water weights or webbed gloves


POOL RUNNING TECHNIQUE


In order to get the full benefits of pool running, you must achieve proper form and technique. The activity should be performed in the deep end of a pool with a pool running belt that provides buoyancy. “Most athletes will adopt an upright running posture, but for proper activation of hip extensors and a gradual forward movement, aqua jogging should be performed while leaning slightly forward,” explains Greenfield.


From this position, simply move your arms and legs as you would when running on land, exaggerating arm and knee drive. “Take short, quick strides,” advises Ruby. “A fast cadence intensifies the workout.” Keep in mind, however, that water is more resistant than air, so your pace will decrease accordingly. This should all be done in deep water, so you aren’t touching the bottom, literally making the activity no-impact.


Most coaches will also suggest wearing a heart rate monitor to guide intensity of the workout. “Your heart rate [will] be about 10 percent lower than at the same intensity on land,” says Ruby. With some practice, you’ll get a better idea of which zones make the most sense for you.


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