Can't run? Take the plunge and pool run!

Since I ran the Comrades ultramarathon in South Africa at the end of May (with a shin splint  injury!) I have been taking some well earned rest from running, to let everything heal up and repair.

It has now been nearly 4 weeks. Now, that may not seem very long in the grand scheme of things, but when you are a regular runner and have been training 5 times a week for 6 months for your big A race, that is a long time! It seems like everyone else is running except you and there is always the worry in the back of your mind about losing stamina and fitness.

I've been in this position before - back in 2013 I suffered a stress fracture to my heel bone and had to take 6 weeks out and I can remember what it feels like to be out of the game.

Both then and now I took up up pool running (plus some cycling) to keep myself reasonably fit and, above all, sane. After all, if it's good enough for world class athletes like Khalid Khannouchi, then it's good enough for me.

I can't recommend it enough. Once you get over the strange looks and double takes you inevitably get from other swimmers and get the technique and form right, it really is an excellent way to maintain fitness and cross train safely and effectively - not only when you are injured, but as part of your regular running routine to take the strain off those weary legs. When done properly, it elevates your heart rate and really strengthens your core too :)

I have put some tips together which you may find useful if you are thinking of taking the plunge (excuse the pun!):

• choose deep water (you shouldn't be able to touch the bottom of the pool)
• use a flotation device (I use a Kiefer Acqua Belt, loaned to me by a good friend)
• get the technique right: head centered, lean slightly forward (only 1%), shoulders back, elbows bent at 90 degrees, wrists in a neutral position, don't clench your hands but close them so that the legs do most of the work. The leg action is similar to treading grapes - drive your knee upwards and then down to almost full extension (with feet flat when driving upwards and at a slight angle when driving downwards, but never pointed) and repeat with the other leg. You can drive your arms backwards and forwards, just like when you are running. The foot and leg movement against the resistance of the water mimics the mechanics of running and promotes joint stability and muscle strength. It's surprising how hard it is - you will be out of breath!
• change your routine to keep it interesting. On the first attempt, just concentrate of going up and down slowly, getting the form right. Try 20 minutes. Once you are confident, you can try pool running for longer, adding in intervals (speeding up and slowing down between pool rope markers for instance) and perhaps a long slow pool run once a week (I once did 2 hours, mimicking my weekly long slow run - take lots of patience though!)
• take some music to while away the time. I bought some wireless bluetooth ear phones which I tucked under my swimming hat (your head shouldn't get wet) and put my iPhone in a waterproof case on poolside to listen to music or podcasts. You can buy a waterproof mp3 player but they are pretty expensive.
• vary your workouts - the tempo, the pace and the duration. It helps to make the time go quicker.
• try running with your arms up and out of the water to make it even harder.

Research has been done to suggest that pool running, like any exercise, produces endorphins and can provide the same positive state of mind that running does for us injured folk - that has to be a great plus point.

So what are you waiting for? Don't sit there sulking and feeling sorry for yourself because you are injured and on the sidelines. Get in the water and start running!

Pool running has both physical and psychological benefits so just give it a go. Before you know where you are, you will be overtaking those silver haired slow lane swimmers :)