Water Running & Aqua Work
Running mechanics with the impact removed — the standard bridge back from injury.
Choose an effort level
Moderate
Water aerobics or steady aqua jogging.
Hard
High intensity aqua work.
Vigorous
Vigorous water jogging in deep water.
MET values reference the 2024 Adult Compendium of Physical Activities. They are population averages, not personal measurements.
Technique cues
- Hold a tall posture; do not let the trunk pitch forward.
- Drive the knees and push the water back with the whole foot.
- Use the arms as you would on land, with a full range.
- Work in chest-deep or deeper water so the load stays off the joints.
Common mistakes
- Drifting into a shallow bounce that reintroduces impact.
- Letting the cadence drop because the water feels easy.
- Skipping structure — intervals work here too.
A starter session
6 × (2 min hard / 1 min easy) in deep water.
Who it may suit
Effectively zero impact. Commonly used to hold fitness while a running injury settles.