Deep Water Running for Triathlon

Deep water running is a great way to improve running strength and speed without the normal wear and tear associated with longer or harder running miles. It can be particularly useful for triathletes who want additional run-specific training while reducing impact.

I have used deep water running to great success personally at a professional level. I ran a 2:50 marathon at the end of my first Ironman while completing only 60–70km of road running each week, supplemented with around 2.5 hours of deep water running.

I generally completed the water sessions on days when I did not run normally. This gave me additional run-specific training at a relatively low heart rate while allowing the body to move through a running range of motion. It also helped strengthen the core, hamstrings and hip flexors that are important for strong running off the bike.

A running injury also significantly reduced my land-based mileage during the final eight weeks before Ironman Lanzarote in Spain’s Canary Islands in 1994. Thankfully, I was able to run in the water on the days when normal running was not possible.

The result was fourth overall in one of the world’s toughest Ironman events, with a marathon split of 3:00:09.

Adding Deep Water Running to Your Training

I worked with Kate Major during her first four years in the sport and made deep water running an integral part of her running program. Her running steadily developed until she became one of the strongest marathon runners in the sport.

Along the way she achieved victories at Ironman USA Lake Placid and Ironman Arizona, several top-three finishes at Ironman Australia and a podium finish at the Ironman World Championship in Hawaii.

Many age-group athletes I have coached have also achieved excellent run results off the bike after adding water running to their training.

The main obstacle is what I call the boredom factor, together with the extra time and trip to the pool. One way around this is to add a deep water running session before or after an existing swim.

There is no need to complete two or three hours each week. Two 30-minute sessions can provide a valuable amount of additional low-impact running work.

Useful times to include a session include after a long run, the day after a hard interval session, or following a long ride. Completing deep water running after cycling can provide some of the benefits of running off the bike while keeping you cool and reducing the impact associated with another land-based run.

For more information on using water running as a low-impact alternative to normal running, see this guide to deep water running from Triathlete.

How to Do Deep Water Running

Find a section of the pool that is deep enough that your feet cannot touch the bottom. Some athletes, particularly stronger swimmers with good natural buoyancy, may not need a flotation belt. For most people, however, a running belt or flotation vest makes it much easier to concentrate on technique rather than simply trying to keep your head above water.

The goal is to mimic your normal running form as closely as possible.

Keep your arms and hands in approximately the same position as they would be when running on land. Avoid cupping your hands or trying to paddle yourself forward.

Aim for a slight forward lean without bending excessively at the hips or adopting a seated position. Your feet will naturally be slightly pointed, so there is no need to reproduce a heel-to-toe foot strike.

Concentrate on engaging your hip flexors as you lift the knee and take the leg forward. As the leg moves back underneath you, focus on engaging the hamstrings. Your arm action should remain coordinated with your legs, just as it would when running normally.

You will move slowly through the water, so expect to cover a few lengths of the pool during a 30-minute session.

You may initially notice some fatigue in the quadriceps when cycling after deep water running, but most athletes adapt to this with consistent training.

The biggest benefits come from consistency. Completing at least two sessions per week of around 30 minutes for several months can provide valuable additional run conditioning without adding the same impact as extra kilometres on the road.

Want to Improve Your Triathlon Running?

Want to improve? Find out how Multisport Consultants can help improve your race splits with a structured triathlon training program. If you would prefer coaching tailored specifically to your goals, experience and available training time, contact Multisport Consultants for more details.