A flotation belt enables you to jog in the pool.
An aqua jogger is a flotation belt that allows you to exercise in the pool in a similar way to running on land. The terms aqua jogging and aqua running are both used to describe this form of exercise. Aqua jogging offers an excellent no-impact workout, often used by runners rehabbing an injury or as a cross-training workout that is easy on the joints. However, good technique is necessary to derive the maximum benefits from an aqua jogger workout.
As the AquaJogger site states in its Water Running Handbook, you want to avoid leaning forward when you aqua jog in the pool because "this posture rolls you up into a little ball and restricts movement." So visualize a straight line running from above your head and down through your body. Keep your head up, chest up and abs and glutes tight. This position gives you the best workout and prevents back strain. Your entire body can be angled forward, but only by about 3 degrees.
You want to swing your arms from the shoulders with a relaxed, pendulum type of action, according to the Water Running Handbook. With your forearms at a right angle to your upper arms and your thumbs about 2 inches below the water line, move your thumbs down until they reach your hips and then bring them back to the starting position to complete an arm-swing cycle. Avoid crossing your arms in front of your body.
Bring one leg up by flexing your hip to about 70 to 80 degrees with your knee at a right angle. Your foot should be flat and directly below the knee, which allows you to push the water down in a motion described as stomping on grapes to make wine. At full extension, your other leg then swings back a bit behind your body and then you lift your heel quickly toward your glutes. As it comes forward, don't allow your leg to extend in front of your body and reach forward, which would be the equivalent of overstriding on land. Start slowly while you get accustomed to your running motion in the water.
Research has validated the benefits of water jogging. A study published in the "Medicine and Science in Sports and Exercise" journal in 1997 tested competitive runners to see if aqua jogging would enable them to maintain their conditioning. After one month of aqua jogging instead of running, the subjects were tested on the treadmill. Their running performances and fitness levels were undiminished. As a result of this and other studies, "Runner's World" describes aqua jogging as "the most complete form of cross training." However, aqua jogging can aggravate various hip and knee injuries, so Runners Connect advises you to stop aqua jogging if you feel pain.