Speed Theory
Tri It Multisport
Bicycle Forest











Water running

February 27th, 2007

Today I had an early morning water run.  It almost didn’t happen,…as the lifeguards forgot to unlock the men’s changeroom door to the pool.  For 15mins the pool was populated by only female bathers, with a bunch of antsy men awaiting by the door.

Water running is great,…excellent for recovery, and flushing the legs.  You have the option of making it into a cardiovascularly intense workout without impacting the joints and muscles.

As a side benefit, and to kill two birds with one stone,…I like to scull with my arms while my legs are going through the running motion.  Sculling is a great way to enhance the “feel” of the water.  I like to play with sculling at varying speeds and amplitude, trying to nail down the right motion yielding the greatest authority or catch of the water.

Also particularly important is to work on opening up your hip angle while water running.  As triathletes, our hip flexors have a tendency to get tight, forcing us to almost look like we are ‘sitting down’ while running.

An example of someone sitting down while running (maybe not the best example, but best I could find for a 2min search):

Image hosting by TinyPic

You want your hip flexors to allow for proper extension of the hip, while also allowing for easy and fluid bent knee recovery.  Like these guys,…their left knees are able to bend, even with their hip open in full extension: Image hosting by TinyPic

Here’s a great stretch to help with this.  It stretches rectus femoris,…a muscle that crosses two joints.  If you stretch this, it effectively allows for easier hip extension and knee flexion at the same time.  I consider this a KEY stretch for triathletes:

Image hosting by TinyPic