Conditioning · Running · Aquatic Conditioning
Pool Run
Pool run is shallow-water running with each step contacting the pool floor. It trains cardiovascular endurance and leg strength against water resistance, with less impact than running on land.
- Beginner
- Moderate injury risk
- Rest 45 sec
How to do it
- Enter waist- to lower-chest-deep water using the pool steps.
- Stand with your feet hip-width apart on the pool floor.
- Begin alternating running steps, placing each foot beneath your hips.
- Swing your bent arms opposite your legs.
- Continue running in place or moving forward for your planned time.
- Slow to a walk to finish the interval.
Form cues
- Keep your gaze ahead.
- Stay tall through your torso.
- Keep your shoulders relaxed.
- Breathe steadily throughout.
Common mistakes
- Reaching forward with each strideShorten your stride so your foot does not land far ahead of your body.
- Bouncing mostly upwardDirect your effort into alternating leg drives rather than jumping off the floor.
- Chasing land-running speedLet the water slow your rhythm instead of forcing fast, uncontrolled steps.
Safety
Slippery flooring and fatigue can cause a fall or collision. Losing your footing in water can also lead to submersion and water inhalation.
- Use a supervised exercise area with a level, secure pool floor.
- Leave enough room around you to avoid walls and other swimmers.
- Check that you can keep your mouth and nose comfortably above water with both feet planted.
- Stop the interval if you lose traction, feel dizzy, or struggle to breathe comfortably.
If you have balance difficulties or pain with running steps, start with shallow-water walking and ask a physiotherapist about suitable progression.
Muscles worked
Primary muscles
Secondary muscles
Equipment
No equipment needed.
Sets and reps
- Sets
- 3–5
- Target
- 60–120 seconds
- Rest
- 45 sec
Start at an effort that lets you speak in full sentences.