Aqua jog
Running in deep water without touching the bottom: a heart-rate workout with almost no impact on the joints.
How to do it
- Wade in deeper than waist level so your feet do not touch the bottom; wear a flotation belt if needed.
- Keep your torso upright, shoulders over hips, eyes forward.
- Lift the knee to about hip level, as in high-knee running, then press the foot down and back with purpose.
- Swing the arms opposite to the legs, elbows bent at about a right angle.
- Hold a steady cadence and breathe calmly without holding your breath.
- Keep going for the set time in the target heart-rate zone without touching the bottom.
Key technique cue
Stay upright and mimic a high-knee running stride without touching the bottom.
Common mistakes
- ✕ Leaning the torso forward as in swimming
- ✕ Touching the bottom with the toes
- ✕ Small leg movements without lifting the knee
- ✕ Holding the breath and tense shoulders
Benefits
- ✓ Heart and breathing workload without joint impact
- ✓ Legs, glutes and core work against water resistance
- ✓ Good for variety and gentle recovery
About the exercise
Aqua jogging imitates running in an upright position where your feet do not reach the bottom. Water resists every movement, so the legs, glutes and core work while the joints take almost no impact. It suits recovery, cardio variety and anyone who finds running on land hard.
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