Deep Water Running for Injury Prevention
Blog by Rachel Grunwell: Award-winning journalist. Wellness writer for three magazines (Good, Indulge and Run4YourLife). Magazine smoothie creator. Yoga Teacher. Fitness Consultant. Multi-Marathoner x19. Blogger. Co-leader of health retreats at Rotorua’s Polynesian Spa.
I’ve done some sessions with run coach Kiri Price, who takes classes at the AUT Millennium as well as private lessons. I’d recommend a private lesson for your first time so you can suss the technique and so you know you are doing it right. There’s an art to mastering it.
Kiri says deep water running classes have come a long way from the aqua jogging classes of the 80’s and 90’s. AUT Millennium’s Deep Water Running sessions have been developed specifically for runners and athletes to develop and maintain their aerobic fitness and running technique in a non-weight-bearing environment.
The AUT Millennium sessions have been developed specifically for runners and athletes to develop and maintain their aerobic fitness and running technique in a non-weight bearing environment.
“The biggest benefit of deep water running is that it is no impact, therefore minimising musculo-skeletal stress, while still providing a full body workout,” she says.
Kiri says it is biomechanically the closest cross-training method to actual running, providing a fantastic aerobic training workout. Deep water running is perfect for those currently suffering from injury, or who are on the path to recovery. Kiri has 100% success rate with helping injured runners she has worked with, to heal, and achieve marathon running success.
So what’s the experience like? Well, I did this for several weeks while training for the Chicago Marathon in 2016. You strap a blue float device tight around your waist and then get in the pool with a bunch of other folk wearing blue-belts too.
Kiri starts with a warm up – getting students to tread water for a few minutes – maintaining an upright position with minimal forward leaning from the ankles, shoulders just out of the water, core-tight, and pushing the feet straight down and slightly behind you, feet relaxed, toes pointing down (so you imagine pushing off the bottom of the pool). Meanwhile, your arms pump forwards and backwards by your sides).
The class includes things like drills, interval sessions and the class is full of different things to focus on to improve things like run technique, form or to have some fun.
The pool here is massive, multi-million-dollar complex where you can often spot some elite athletes. Kiri says she has seen rugby legend Sonny Bill Williams and lots of elite athletes here. I’ve spotted Valerie Adams a few times too on her way to the AUT Millennium gym nearby.
The deep water running workout is tough by the way; It is no walk in the park. You get red-faced and feel like you’ve done a really tough workout. The best thing is it helps you keep your running base strong. I recommend this for injured runners and I highly recommend Kiri’s sessions. She’s an incredibly experienced runner (she has run close to 150 marathons) and she’s also one of the nicest coaches you could hope to meet.
One-on-one sessions are available with Kiri Price and these can be booked directly with her – just email firstname.lastname@example.org (please tell her Rach recommended her!) Group sessions available by appointment. You can click this link to find out more .
Pic of Kiri Price pacing at the Rotorua Marathon.
To find out more about the health retreats she co-leads at Rotorua’s Polynesian Spa click HERE