Try to simulate the running motion with arms and legs Maintain “pace” at same or faster than on land Pool HR will be approx 10 bts less than land running HR Keep an upright posture, pelvis tucked, abs tight Forward lean during sprints – don’t bend at the waist Do drills like high knees, butt kicks and sprints … Aim to duplicate time and intensity of your land runs Flotation device will allow you to concentrate on form, instead of keeping afloat. Strong swimmers may not need float help, but try it until you have form down Swimmers may have trouble doing the running motion instead of scissor kicking It does feel awkward at first, just keep practicing The pool is a good place to work out muscle imbalances – most exercises can be done in the pool either with the help of flotation devices/water barbells. I’ve even done “leg press” by holding on to the side of the pool, and using fins – resistance is controlled by how big the fins are and how hard/fast you push. I like to end by swimming a few laps – just to be working the muscles a little differently. I had trouble fitting into the aqua jogger at the pool so I got my own here I also have these water walkers and while they are providing too much resistance for me right now – I look forward to adding this challenge to the workouts over the next few weeks. I also have a waterproof MP3 player that really helps with the boredom of being in the pool. I got both from that site and had no problems with my order. Water shoes will help keep your foot in a plantar flex rather than dorsiflex – but I find they are adding too much resistance for me right now. I will be using them when I transition to running in a shallow pool as I start to return to impact aerobics. Here are a couple of links to sites with info/plans for water work-outs Pftzinger water running plan stength training exercises Injured runner DVD I don't have this - just thought it might be interesting. Do a search for "how to deep water run" - you will turn up lots of articles HTH p.s. - Pool Running = PR

Shaunna - I usually go when an aquacise class is in session - they stay at the shallow end - so I have the deep end pretty much to myself.

Actually - I didn't have trouble with being upright or form - but I've been accused of having an almost leaning back posture when I run. Actually if I try to lean forward when I run, it seems to hurt my back! I do find it's harder to maintain the proper pelvic tilt in the water, but that may be because of the flotation belt. The other thing I forgot to mention, is that just the tips of your shoulders should be above water. You will really notice a difference in your arms - pumping your arms against water resistance really tones them! Wish I was in Florida!

Here you go Shaunna - I got the 256 last year, and I just got the 512 - but I'm still using the 256 without trouble. It's just a simple flash drive. I use Rhapsody - but I can't load my songs into the player from there, I have to save to my hard drive and then I can drag and drop the music files. I've never had any trouble with leaking. The 256 is $10 cheaper, just depends on how many tunes you want to load up. H2OMan MP3

Cheryl, I found this thread through the search function. I can't run for a little while due to achilles tendonitis. I tried running on a pool treadmill today at the Y, but didn't feel like I got much out of it. I know NOTHING about pool running and haven't even seen anyone do it. How does the aqua jogger work? Are you running in place or what?? I would like to at least look like I know what I'm doing when I try it for the first time! Thanks!! Teresa

The treadmill was not motorized, just rollers covered with a rubber mat. I had to run on the balls of my feet, or I would go backwards. It was hard to get a regular motion, and I couldn't go fast. Felt more like floating. I'll try the aqua jogger - maybe I will be better at that. The doctor said pool running is OK for me. Thanks for responding! I will probably be asking you more questions. I'm the world's least coordinated person!