From: arands@zodiac.rutgers.edu
Newsgroups: rec.sport.triathlon
Subject: Water running
Date: 18 Aug 92 02:30:08 GMT
Organization: Rutgers University Computing Services

Water running

Back in January, I realized that I would not be running for a 
while.  I had surgery, and now required recovery time.  After 
being urged by my fiancee Magali, I reluctantly paid $85 for 
a water running vest and a water running class with some 
guy named Doug Stern.   Some clown I figured.  (If you don't 
know who he is, look through your pile of 
triathlon/swimming magazines and look at the authors of 
the swimming/running articles. You'll find him, as I did.)

So I went to the first class, figuring "How hard can this 
be?"  Doug starts telling us about cadences and form and 
blah blah blah.  "Yeah, yeah, yeah I thought.   Get to the 
workout."  So we did our first workout.  And there I go with 
a cadence near 8 million or so.  After the workout I wasn't 
tired at all.  I figured what a waste.  Magali pointed out that 
I wasn't running in the water, just flutter kicking.  And ALL 
of us triathletes can flutter kick SO well, right?  

At the next workout the next week, Doug had a guy running 
around the pool with us as we worked out, pointing out how 
to do this thing correctly.  He showed me literally how to 
run in the water.  And my cadence dropped from near 8 
million to about 60 leg turnovers/minute, and my heartrate 
rose from resting pulse to about 160.  Holy @#$% I thought.  
This is HARD.  Then Doug cruelly makes us use our arms 
more and more and more, till I can't even swing them 
another inch.  

__________

Many people are skeptical about water running.  "That's for 
____ (fill in your favorite derogatory term)."  However, my 
injury prone running due to very flat feet forced me to find 
a running alternative.  Hence water running.  And it works, 
very well!!!

I won't drag on about numbers and miles and times too much.  
In a nutshell, I have gone from no road running mileage AT 
ALL from January to April, starting to run in May 
(8:30/mile) about 5-10 miles on the road, 5-10 in the pool, 
and building up to a whopping10-15 miles on the road, and 
about 12-15 in the pool.  And my running paces are dropping 
FAST.  From 8:30/mile in May down to 6:30/mile in my last 
TRIATHLON, and with enough snap in my legs left at the end 
of the run for a hell of race to the finish with some 
youngster named Dave.  

Water running is slow pace wise.  400 m/HOUR is a helluva 
workout.  Trust me.  The key is NOT how far or how fast.  
Contrary to popular belief, running with no floats, while it 
is damn near murder, does very little for RUNNING muscles.  
The float is ESSENTIAL.  Why?  Water running emphasizes 
two things: cadence (same as cycling) and running form.  If 
you hit these two right, it is nearly equal in my opinion to 
the aerobic benefit of running, with NO POUNDING.  Distance 
running cadences in the water of  60-68 strides/minute are 
about right.  Harder paces (69-76 strides/minute) mimic 
about 7:30-6:45 pace, respectively.  Above 77 strides per 
minute, and you will find yourself in sprint/interval/ 
maximum heart rate land.  I can get up to and hold about 84 
to 88 stride/minute, at which my heart rate hits about 185-
195 bpm.  

But these numbers depend on  ***PROPER FORM***.  Proper 
form is body straight in the water (read VERTICAL, not 
leaning forward), shoulders high and upright, head high and 
upright.  Arms are carried low at the sides, swinging front 
to back as much as possible (not side to side).  The thumbs 
can brush across the thighs on each arm swing.  The head 
DOES NOT and SHOULD NOT bob in water running.  Water 
running helps eliminate bouncy running.  Hips are rotated as 
far forward in the vertical plane is possible (tough to 
describe AND do, but necessary).  And the legs, well, they 
just run.  The key in water running is NOT to overstride.  
Other keys in water running are the following:

Forward leg recovery - after toe-off when the leg is moved 
forward to the 	next foot plant.  The recovery muscles get 
worked very well, especially at higher cadences.  You should 
feel lots of water resistance across your SHIN bone and the 
top of your foot.  

"Push off" - As you push the foot back in the water, the foot 
should flatten so the bottom of your foot pushes water 
away from and behind you.  More water = more workout.  

Arm swing - forward and back, carried low.  Done right, the 
water running will work your upper body very well.  

If you hit these right, in a few weeks running form 
improves, and leg speed improves.  I have done 8 "mile" runs 
in the pool, as well as speed work, Fartlek and anything else 
done on land.  

NOTE CAREFULLY:
Road mileage is still necessary to maintain running 
strength and muscle adaptation to running, as body weight 
and impact must be dealt with on the road.  However, for 
injury-prone or recovering folks, water running is 
outstanding as a viable running substitute and/or 
supplement to boost mileage to almost sinful levels with no 
chance for injury.  

___________

I had the privilege of water running with an Olympic athlete 
in New York CIty (I think she made it to Barcelona this year 
- Gordon Bloch  - last name ??? - in latest Runners World).  
So I felt all the better that this stuff works.  

At first I found water running awkward and almost silly.  
Now, running stronger than ever and progressing injury free, 
I am setting my sights on the NYC marathon this November.  
I will be running an equivalent of 55-60 miles per week 
while hitting pavement for only 20-23 miles per week.  

If only the marathon was in the water...

Any questions or inquiries can be e-mailed to me.  

Rolf Arands
arands@zodiac.rutgers.edu
Newsgroups: rec.sport.triathlon