Aqua Running: Benefits of Running in Deep Water

The pool offers hours of fun and freshness in summer, but we can also do many physical exercises in it. Discover aqua running, a great way to keep your body healthy and toned.
Aqua Running: Benefits of Running in Deep Water

Last update: 07 July, 2019

Aqua running is exactly what it sounds: running while in the water. You see, running in deep water is an exciting, fun and different activity. In addition, it has a lot of benefits for your health. Keep reading and discover the positive aspects of running in deep water!

Through the passage of time, running has evolved and different trends have emerged that provide excellent results. Aqua running is a dynamic training and serves to maintain a fit body without risk of injury. In this article, we’ll explain the benefits of practicing aqua running.

The aqua running, aqua jogging or running in deep water arises around the year 2000. In the beginning, it was a technique for rehabilitation therapy. However, later it became one of those trendy sports that tends to stay around for the fun of them.

What’s aqua running in deep water?

To perform aqua running, it’s necessary to have a flotation suit or aquatic jogging belt that keeps the body submerged but the neck and head on the surface. This way, the body simulates running movements under the water and without touching the bottom.

The duration and intensity of this activity may vary; it’s even possible to practice it with the same frequency as a race on land. Jogging underwater can give you the same physical results as jogging above water. With this, you can tone your body and burn fat, as well as improve respiratory and cardiovascular capacity thanks to aqua running.

Benefits of aqua running in deep water

Running in deep water is a dynamic activity and suitable for anyone. Therefore, there are no barriers to enjoy all of its benefits.

1. Aqua running has less impact on the body

The buoyancy of the water reduces the impact of pressure on the limbs. This makes aqua running a great choice for people who have suffered severe injuries but want to keep exercising.


Also, you can do stretching, cardio, toning exercises, and any other type of exercise without putting stress on the bones, ligaments, joints and muscle tissues.

2. Burns calories

Water is denser than air, which puts the body under a more demanding level of resistance. An exercise performed in the water burns more calories than that practiced on land since the body must make greater efforts to make the movements.

In this way, it can make you burn more fat in less time, as well as help you to enjoy a healthier, fitter body.

3. Aqua running workout length

Due to the reduction of tension and impact during the exercise, there’s no time limit for aqua running. The workouts underwater can be longer than those on the ground. Training underwater is a great way to do more demanding intervals and shorten the recovery time in between.

4. Comfort

Exercises such as jogging, running and jumping require ample space and a suitable surface, which sometimes can be difficult to achieve, especially if you live in a crowded city. On the other hand, aqua running is extremely simple.

To run in deep water, you don’t need much space, what matters is the depth of the water. Aqua running is mostly practiced in swimming pools, although it can also be practiced in rivers or beaches.

5. Injury recovery

Most injuries require rehabilitation therapy. This discipline is a wonderful alternative for those athletes who can’t stop working out but whose muscles can’t resist the strain of above water training, just yet. This way, the athlete can maintain their fitness by practicing a low-impact exercise.

Running in deep water is a method recommended by physiotherapists, as it easies the recovery of stress injuries, tears and breaks. In addition, it’s an exercise that also benefits people with back or knee pains and who can’t practice other, more traditional exercises.


6. Body control

Aqua running is an exercise that challenges the control you have over your own body. Maintaining balance and making movements correctly without swaying sideways are tasks that help control muscles and stimulate the psychomotor part of the brain.

In short, running in deep water is an energetic activity with many benefits. It’s a great way to maintain peak physical condition. Plus, it releases endorphins, which will keep you happy and eager to train.

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  • Takahashi, J., Ishihara, K., & Aoki, J. (2006). Effect of aqua exercise on recovery of lower limb muscles after downhill running. Journal of Sports Sciences24(8), 835–842.
  • Zenhäusern, R., & Frey, W. O. (1997). Aqua-jogging in the rehabilitation process. Der Orthopade26, 926–929.