How do you effectively train for running while in the water?

Question

I am looking for alternatives to doing effective cardio running in the water. Big plus if there are ways to get all of the same muscles to fire, to scale workouts easily, to be able to have an ultra intense workout, for options that someone with foot or knee issues could do, and a plus if it can be done in most "larger" pools.

I would like an answer that does not rely on the runners feet ever touching something. I would like some workout plan examples, equipment needed, progressions, and good insight in the answer!

Example use:

1. Athlete with turf toe injury.
2. Severely injured person recovering from spinal or leg injury.

Answer 1

I used pool running while I had a stress fracture in my tibia.

I liked using the flotation belt, so that I could pool run in deep water, to make sure the activity was very low impact. I also had a lot of difficulty maintaining proper form without the flotation belt. To avoid being in the way by moving very slowly forward down a lane, you can tether yourself to a pool ladder in the corner.

I took a few sessions to get used to the running form, but after that, I used pool running to mimic on-land high intensity interval training. I used the same work-rest ratios that I would on land.

Maybe this seems too simple an answer, but really, once you get the form correct, you can take any land-running program and transfer it to the pool.

Answer 2

No movements in the water will come close to that of running. "running like movements" will have very little resistance in the water compared to propelling your body. The principle of specificity says that the best way to train for something is whatever is closest to that thing. The best you are going to get from swimming is general cardiovascular endurance.