If you have spent any time at Austin pools this summer you may have witnessed this great sport in action – as it has been gaining some traction in the running community (and by that I just mean I have been forcing it upon my friends). If you are like most people, though, you probably have never heard of Aqua Jogging, or “AJ”, as I like to call it.
What is Aqua Jogging?
Aqua jogging, sometimes called “pool running,” is exactly what it sounds like: running in the water. Instead of swimming laps, you mimic the motion of running while staying upright in the pool. The resistance of the water forces your muscles to work harder, while the buoyancy eliminates the pounding impact of running on land.
It might look a little funny at first, but don’t be fooled. Aqua jogging is one of the best forms of cross-training for runners, especially when you’re recovering from an injury or looking for a low-impact way to build endurance.
You’ll want to head to the deep end of a pool, somewhere you can’t touch the bottom. Aqua jogging works best when your feet don’t make contact with the pool floor, so you’re suspended in the water and moving just like you would when running.
Then, either with the aid of a Aqua Jogging belt, or without it, you move your legs quickly up and down. You will use your arms for support, but do not rely on them. I find that I have to move my legs very quickly to get a good AJ workout in. I also find that I tend to lift my knees up pretty high, almost mimicking a “high knees” position as you would when doing drills. Do not move your arms and legs outwards or in circles like you are swimming or treading water. They should both just be going in a simple up and down position like you are running. Your legs will kind of naturally cycle like you are on a bike or elliptical, which is the correct form.
Do You Need an Aqua Jogging Belt?
- With a belt: An aqua jogging belt (foam flotation belt) keeps you upright and helps maintain proper running form without sinking. It allows you to focus on your arm swing and leg drive, making it easier for beginners or when you want to do longer workouts.
- Without a belt: Advanced athletes sometimes aqua jog without a belt to increase the challenge. You’ll have to work harder to stay afloat, which can build extra strength — but it’s also harder to maintain running form. Most runners benefit from starting with a belt to keep things efficient and safe.
I highly recommend using a belt, especially if you are new to it. The first time I tried AJ I did not use a belt, and I could not get the motions right. I was essentially treading water and could not get my heart rate up. Using a belt allowed me to more naturally find the motion of running in water, without worrying about sinking. Now, I am able to confidently do this without a belt, but I still like using the belt for AJ workouts.
Why Runners Love Aqua Jogging (AJ!)
The reason aqua jogging is considered one of the most transferable types of cross-training is because it mimics the running motion almost perfectly. Unlike cycling or the elliptical, which change your mechanics, aqua jogging allows you to keep your arms, legs, and cadence close to your real running form.
Benefits include:
- Zero impact on joints and bones
- Cardiovascular workout similar to running
- Injury-friendly – this is usually the first thing you are approved to do while injured because there is 0 weight-bearing involved
- Can maintain (and even improve) running fitness during time off the road – I can get my heart rate to the 140-150s fairly easily with AJ (certainly a lot easier than grinding out on a stationary bike)
Many elite runners turn to aqua jogging during injury recovery, and some even incorporate it into their regular training plans to reduce overall impact. I picked up AJ after my first stress fracture, but have come back to it time and time again even when I am healthy. It works great as a double (run in the morning, AJ with friends after work) or if you are trying to add some no-impact days to the training plan.
If you cannot persuade your friends to AJ with you, I recommend some water-resistant headphones like Shokz. Pop on a good podcast and leave your phone by the edge of the pool. Otherwise, I will admit, the monotony of jogging in water at a snail’s pace can lead one to go a bit crazy.
Aqua Jogging Workout Ideas
1. Easy AJ
Perfect for beginners or recovery days. Jog in place at an easy, conversational effort for as long as you want. Focus on keeping your form smooth and your cadence quick. For this, I try to get friends to meet me at the pool and we end up having such good yap sessions that I don’t even realize an hour has gone by. Everyone has different heart rate zones, but for me these sessions are usually around 135-140, similar to an easy jog.
2. 1 Minute On / 1 Minute Off
My old faithful. Alternate between one minute of hard effort (like a tempo run on land) and one minute of easy jogging. Repeat for 20–30 minutes. This mimics interval training without any of the pounding. I will stack some “easy AJ” before or after to get about an hour total. This honestly makes the time go by so quickly! I can usually easily get my HR to 160 during the “on” intervals.
3. Pyramid Intervals
Just like you’d do on the track, but in the pool:
- 1 min hard, 1 min easy
- 2 min hard, 2 min easy
- 3 min hard, 3 min easy
- Then work your way back down (2 min, 1 min)
This adds variety and keeps your heart rate climbing in a progressive way. This is a good one to do solo because I find the variety really keeps me focused and helps pass the time.
Have I sold you on AJ yet? Aqua jogging might not replace the joy of an outdoor run, but it’s the closest thing to it when you need a break from pounding the pavement. And let’s be honest, when it’s 95 degrees, wouldn’t you rather be in the pool with your friends than dying on a run? This is why AJ got popular with my friends this summer! Another awesome thing about AJ is it is extremely inclusive. Fast or slow, we are all the same in the water.
All you need is a pool, a belt (optional but recommended), and hopefully some friends to do it with, and the hour will go by in no time and you will leave full of endorphins, Vitamin D, and some extra fitness.
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