One of aerobic exercise most wanted to lose weight, ruuning has always been a challenge for me. First of all, my breasts are heavy and I never found a bra that could keep them safely. Because of this, my breath was weak because I avoided cardio. Until 2012 I decided to get ( for the second time) in a running club. I forgot the issue of my breasts, wore two tops and a tight T-shirt and there I was running across the beach in Rio de Janeiro, where I lived during that time.
I was happy until after a month I started having some issues with my lower back and one my knees. I decided to try a little more and nothing. I had to go to a physical therapist, Claudia Faria, who gave me an amazing and simple tip "run in the pool!" The idea of running in the water would lower the impacts on a trail and even on the treadmill. This idea was sensational, but I could only put into practice in 2015, already here in Indianapolis.
Running in the pool turned into a real passion. So much so that I decided to invite Claudia to answer some questions that probably many people, like me, may have about this "modality." After all, for those who think that running in the pool has no effect, you're wrong. Read the interview below and run to the next pool. You will be surprised!
What benefits can I have running in the pool?
The benefits of running in the pool are various: the highest density of water already leads to greater physical exertion, less impact, good caloric burn, greater demand of cardiac muscle and skeletal in order to maintain a good posture while performing activities (this being one of the most important conditions for this work) because it lies in a denser and unstable environment.
What is the difference between running on asphalt, machine and water?
The basic differences:
Asphalt: greater impact, the individual will have to generate propulsion may or may not be constant, caloric burn.
Machine: less impact (because they have bumper), the individual follows the established constant speed; caloric burn.
Pool: less impact, higher density to be won, caloric burn; greater demand of body control because of the instability of the aquatic environment, the more movements generated greater your reactions. It is widely used for people who have back problems and/or joint to resume their daily activities as much as sports practices.
Do I need to try harder in terms of duration, when running in the water?
When it comes to time, it can be performed in less time than in the other two cases due to the denser medium, pressure variations of the medium; temperature variations of the water, which is normally heated.
How should I run?
In both it is worth pointing out that first is to make a cardiorespiratory medical evaluation and after an evaluation by a physical therapist or physical educator (depend on the objective to be reached).
Can I vary the movements, like running back and on the side?
Preferably always accompanied by a professional with experience to guide you, depending on the objectives can vary the depth pool (maximum just below chest height); concentrate to keep close attention to erect posture and the head and shoulders and not centralized (bent forward); if the floor is too smooth can be used a non-slip shoes.
Water is a way that gives us many possibilities, so you can run in different variations, as lateral running, jumping, kicking. You can explore according to your goals.
Here in Indianapolis, at LA Fitness gym pool, I run 20 minutes, making 5 cycles of 4 different kind of running (front, back, right side, left side). Each turn takes exactly one minute. Excited?
Claudia Faria is a physiotherapist gratuaded by UNESA, Postgraduated in Sports Physiotherapy by UCB, Functional Trainer Coach-FTHP (Buenos Aires-AG) and student of osteopathy at the School of Osteopathy of Madrid-RJ.