June 22, 2022 6 min read


Deep water running, often called aqua jogging, involves a slow running motion in a pool where the water depth prevents you from touching the pool's bottom. This exercise offers several benefits, particularly for recovering from injuries.

One of the critical advantages of deep-water running is that it enables you to engage in the same muscle groups as traditional running while imposing greater cardiovascular demands. This increased demand is due to water's denser nature than air, all while minimising the risk of further injury.

Aqua jogging is excellent cross-training for runners and a valuable tool for injury rehabilitation. It allows individuals to maintain their fitness levels during recovery while reducing the stress placed on vulnerable areas such as the hips, knees, and back. Furthermore, incorporating aqua running into your training regimen can expedite recovery and decrease the likelihood of overuse injuries when engaging in strenuous training routines.


Water workouts are often used to maintain fitness and aid recovery following an injury. The free range of motion, resistance on the body, and lack of stress on the joints and bones allow you to work out comfortably without risking further injury.1

Some other reasons you might want to get water running:

Recovery during injury: An injured athlete can train in the water and remain fit while injuries heal because there is no impact.

Cross training benefits: An uninjured athlete can use water running as a cross-training method, exercising the muscles differently from running on land. This is a benefit if you prefer something other than swimming but enjoy being in the pool and want to use your pool time.

Joint friendly: If you're not injured, aqua jogging is a great way to improve your running form and fitness without increasing the pounding on your joints from running on hard surfaces.

Skill building: Underwater running is also a way to work on technique. With water running, you can increase resistance and effort without adding many high-stress miles.

It's also a way to ease exercise boredom. You can get a good workout at the pool instead of putting miles on the road, especially in summer or winter when the weather isn't welcoming. If it's raining outside, you may enjoy getting wet in the pool instead.

What is the best way to run in the pool?

There are three ways to run in the pool.

1. Shallow water running along the bottom of the pool
2. Deep Water Running with the aid of a buoyancy belt
3. Running on an Aquatic Treadmill

The underwater treadmill offers many specific advantages, including:

Adjustable Buoyancy: When utilising an underwater treadmill, you can control buoyancy. By immersing yourself in water, you can reduce your body weight by up to 90%, depending on the water depth. This allows for the flexibility to modify buoyancy levels during rehabilitation or training. For instance, you can start with deep water and high buoyancy following a limb injury and gradually move to shallower water as you progress towards weight-bearing exercises and building additional strength.

Reduced Impact: Underwater treadmill running significantly reduces the impact on muscles, ligaments, tendons, and bones compared to traditional land jogging, which can be jarring to the body. Over time, this reduced impact lowers the risk of injury and enables longer running sessions.

Hydrostatic Effect: Water's hydrostatic effect increases thoracic pressure, improving cardiovascular conditioning. This effect enhances circulation, reduces swelling, and boosts venous return to clear metabolic waste during exercise. As a result, aqua runners using an underwater treadmill experience less muscle soreness than land-based running.

Research-Backed Benefits: Studies conducted by Texas A&M University have shown clear advantages of Resistance Training on an Underwater Treadmill compared to land-based resistance training. Participants in the underwater group experienced reduced soreness, inflammation, and body fat while improving muscle mass and strength performance. Additionally, their blood pressure readings were lower than those of the land-based group.

Enhanced Control: Using an underwater treadmill rather than an aqua running belt provides better control over movement. It offers a focal point and structure to the running motion, allowing you to harness the benefits of water while closely simulating the correct running position, stride, and gait pattern.


Deep Water Buoyancy Belt

  • Zero impact (buoyant & feet do not touch the bottom)
  • Cheap and easily accessible
  • No structure to the running motion

Underwater Aquatic Treadmill

  • The level of impact can be controlled, scaled, and re-introduced over time.
  • There is a focal point and structure to the running motion, enabling the benefits of water while more closely mimicking the correct running position, stride, and gait pattern.


The Hydrorider AquaTreadmill Easy Line has been created to give aquatic centres, gyms, recreation clubs, wellness-spa centres, and private pools the possibility to level up the aquatic running and walking in their facilities at a reasonable price.

The Hydrorider Aqua Treadmill Easy Line is a portable aquatic treadmill made of marine stainless steel (rust-proof). The running platform comprises 319 rolls rotating over flexible shock-absorbing supports. No mechanic resistance nor motor is moving the rolls; it is powered by the body and water resistance. The user moves their legs actively, impressing a force/movement toward the back, contrasting the water resistance while the foot slides over the rolls and back to the front, recalling the leg and starting a new step with the other leg. The shock-absorbing running platform guarantees optimal fluency and a stress-free workout, effectively massages the soles of the feet, and activates the peripheral circulation, stimulating the nerve endings.  The handles can be used for balance for those with mobility challenges or returning to walking/running after an injury.

The Aqua Treadmill made by Hydrorider is a multipurpose piece of equipment, perfect for group exercise, circuit training, physical therapy, rehabilitation, personal training, and athletic training. It can be utilised for people with limitations due to arthritis, fibromyalgia, previous injury, obesity, or those who are deconditioned. It is also suitable for coop use with medical, hospital, and fitness facilities. The Hydrorider AquaTreadmill was tested for two years before its market launch to open new frontiers for aquatic fitness, rehabilitation, and athletic training.

All Hydrorider equipment is made for commercial purposes and requires low maintenance. We recommend periodically checking the condition of the rubber pieces and the rollers. The bases are covered with double anti-skid rubber protection for better floor adhesion and protection. The AquaTreadmills can be stored or left on the deck or in the water. The equipment is suitable for use in thermal, salt, and mineral-rich waters, in which case it is recommended to rinse the treadmills with fresh water and towel dry them when taken out of the pool. Periodically use a stainless steel cleaning solution to help prevent deposits of metals or chemicals. For better performance and to protect the foot, it is recommended to wear reef shoes.


Running in water can be an effective workout, and while specific floatation devices like the AquaJogger may come with their guidelines, here are some essential tips to help you get started:

Warm-up: Begin your water running session with a proper warm-up, just as you would for any land-based run. Spend 2 to 3 minutes swimming or treading water to raise your body's temperature gradually.

Maintain Proper Form: When in deep water, where your feet can't touch the bottom, mimic the running motion while wearing your flotation device as directed. Focus on maintaining good running form, like on solid ground or a treadmill. Keep your body upright in the water, avoiding excessive leaning forward or hunching over. Ensure your shoulders are pulled back and your head and eyes are fixed on the horizon.

    Adjust Your Technique: To maximize the benefits of your water running workout, try to replicate your regular running style as closely as possible. Avoid using your hands to paddle; instead, keep your fists loosely closed and let your legs propel you forward. You can adjust the height and speed of your arm movements to intensify the workout.

    Monitor Your Heart Rate: Be aware that your heart rate may behave differently in the water. Even though you may perceive a similar level of effort, your heart rate while water running will typically be about 10% lower than it would be for the same intensity of exercise on dry land.

    Cooldown: After your water running session, remove your flotation device and engage in 2 to 3 minutes of easy swimming to gradually lower your heart rate and cool down.


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