All of us have little flips and side motions of our legs that interfere with our running efficiency. The resistance of the water forces your legs to find a more efficient path. In addition, several leg muscles are strengthened which can help your legs to keep moving when they get tired at the end of a long run.
Here is how to do it:
You will need a flotation belt for this exercise. The product “aqua jogger” is designed to float you off the bottom of the pool, and on most runners, tightens so it is close to the body. There are many other ways to keep you floating including simple ski float belts and life jackets.
Get in the deep end of the pool and move your legs through a running motion: little or no knee lift, kicking out slightly in front of you, and bringing the legs behind.
If you are not feeling much exertion, you’re probably lifting the knees too high and moving your legs through a small range of motion. To get the benefit, an extended running motion is needed. It’s important to do water running once a week to keep the adaptations that you have gained. If you miss a week, you should drop back a few minutes from your previous session. If you miss more than 3 weeks, start back at two 5-8 minute sessions.