Chi Discussion Forum

Hi everyone,

While I try to help dispense my basic modest wisdom to everyone else on the board to help advance their Chi-running skills, I guess it is now my turn to seek great wisdom from everyone here about water sports training in general.

I was introduced to swimming by my physio about a year and a half ago due to an ankle injury I suffered by going too fast and too soon with Chi-running.  Years I’ve been water phobic—I hate the pool, lake and was afraid of being in a boat.  After all failed attempts at learning the Red Cross swimming ways, I paid to attend the Total Immersion course and from then on pretty changed my life towards water in general.  Today, people called me a water baby or an advanced attack nuclear submarine!  I’m not a fast swimmer, but I can hold my own distance wise.  Last year, I’ve been experimenting with long distance swimming and see how it complements or improve my running base.  So far, I could do up to 3600m for close to 2 hrs and 50min continously (is this way too excessive for a workout?!?).  I don’t feel too tired after that, but maybe pleasantly fatigued.  My core is a bit sore, but nothing to worry about.  I’ve also been experimenting with Aqua Running as well, but I use this only as an interval workout up to 30mins.  I run 3-4 times a week and swim after runs to relieve the soreness, but also removed one of my land interval workouts and replaced it with 1 Aqua running workout of a similar intensity.  I did a 10k after I came back from Australia (basically that’s what I did—swim in the ocean and do long runs and aqua jog) and got a PR.  I’ve been chasing that PR for like 8 months as my coach said that I could do, but got it on a whim with a bit of a jet lag and still, a good 10k PR. 

Which got me thinking..  Aqua running and swimming could actually replace one or 2 of my running interval workouts plus a long swim of 2 to 3 hrs could replace 1 of my 20 miler long run?!?  Does this make sense?
This is a total new thing, but my Ti freestyle swimming feels very effortless now at a HR that’s like lower than running at gear 1.  And besides, doing water sports in a heated pool beats running outside in a frigid frosty cold weather..

Anyhow, any hints and training tips you have would be greatly appreciated!!

All the best!

David.

Dear Nuke <!—s:wink:—>/images/smileys/wink.gif<!—s:wink:—> -

I have known and known of athletes who built some regular pool running into their training routine.  Sometimes it is due to poor running technique on the ground causing them injury, and the pool running component was the only way to get the miles in safely.  But some, like you, find ways to augment their land miles with some pool running, especially with respect to interval training.

I’m not sure I can see how a long swim would replace all the benefits of the long run for most people however.  Some benefits perhaps, such as endurance aerobic capacity, but not the benefits to the connective tissues.  Also, while long distance swimming will certainly maintain a certain heart rate level, it is lower than the heart rate needed to run aerobically, so replacing too much land running with pool running could de-condition the cardiovascular system, because the weight bearing component is lost.  Another thought I have is that swimming with long axis strokes like the freestyle crawl, is a completely different body usage than running.  Pool running can be effective partly because it mimics and exaggerates running motions - swimming does not.

I’m willing to listen and be convinced, but at this point I would not recommend regular replacement of long runs with long swimming, although once in a while might be ok.  Whatever you do, make sure you stay hydrated on those long swims - keep a bottle on the deck and refill it if you need to.

Jacquie,

I’m not quite radioactive yet..  <!—s:D—>/images/smileys/grin.gif<!—s:D—>

Thanks for the great insight into the water sports aspect of cross training and I agree that too much cross training into other sports may detrain my main sport, so that was part of my curiosity. 

Your wisdom was very much appreciated..

Cheers,

David.

Jacquie,

Just looked at the result of my first attempt at snowshoe racing at a brutal course (close to 45 degrees uphill first half and then a 30-45 degrees steep downhill the rest of the way) and I think I came in 3rd in my age group, behind a female racer who came in 3rd overall in the race!!  The only interval training I did were in the pool with a modified interval program designed by me.  My fast friend of mine in the open cat did the training on land all the time so he’s a lot faster, so this pool experimentation has been very fascinating.  At least, it does maintain my medium speeds if I’m not able to train on land. 

David.

Good data to have…it sounds like you have developed a good aqua jogging program.

Chi running and TI swimming form a perfect complement for me. Rarely do I get an insight into one that doesn’t affect the other positively as well.

I know it was a long time since the original posting but my interest was caught by the discussion re aqua running.

I had a bad case of shin splints in May 2008 and was due to do the Great North Run half marathon in the October. As a group of us were going together I didn’t want to be left out so set about doing lots of cross training. I ran round a flat playing field once a week. The most i did was a very boring 7 miles. I rode a static bike half an hour once a week for speed work and aqua ran twice a week building up to an hour and a half a time. I initially got some funny looks but over the weeks the regulars in the pool showed a lot of interest,

The result, a half marathon only 2 minutes slower than the year before. I was very nervous at the beginning of the race and so went really slowly, but the last 5 miles were run much stronger than the year before, and I finished with energy left in the tank. It was not the most exciting way to train for a race but I have to admit I was quite impressed by how well it worked.Chris

I’m trying pool running to help recover from multiple injuries (only tangentially running related), and I am completely confounded. Can’t figure out how my pelvis rotates without taking the rest of my body with it, when I’m floating.

No local instructors here. What are anyone’s favorite videos and other instructional resources? TIA

Hi goophertortoise -

I assume you are using a float belt and running in the deep end? When I do pool running, I forgo the float belt and usually wear aqua runners (http://www.aquajogger.com/IW_Products.m4p.pvx?;MULTI_ITEM_SUBMIT). I find that the belt gets in the way of any pelvic rotation and the runners help keep me afloat (as long as my core is engaged!). I also go without anything, but it’s a bit more challenging. Anyway, I focus on keeping my upper body pointing ahead and letting my legs ‘stride’ out behind me.

The pelvic rotation (on land) is a result of relaxing and letting the ground taking your foot back, which takes your leg back, which (with a relaxed waist, but engaged low abs) takes your pelvis back. Because that ground is missing in the pool (in deep water), you have to focus on reaching back a little with your foot.

Let me know if that helps!

Laura Houston
Certified Chi Running and Chi Walking Instructor
Seattle WA

Laura Houston - 05 October 2012 05:35 PM

Let me know if that helps!

Laura Houston

Hmmm… maybe? :p I’m a long way from going without a belt ... right now I sink like a stone WITH the belt if I relax my shoulders completely. But I think I must be doing something right in the water, because whenever I run on land the day after I’ve done pool running, my posture and everything feels WAY better. I did get the footie things along with the belt and have been trying it with and without them.

Time to break out the GoPro and figure out how to attach it to the pool wall, I think. Do you have any favorite instructional videos for deep water running?

Thanks!

I used to sink like a stone when I first took an aqua jogging class, before I learned Chi Running. Even the teacher commented on it. She called me a ‘real sinker’ - ha ha! Then I learned how to engage my core while in motion and I don’t sink any more. When you relax your shoulders, make sure you aren’t letting go of your core. A great exercise (on land) to practice is the ‘sit up in your chair’ exercise. It’s described in the Chi Marathon book on page 62-64, and also shown on the Chi Walk-Run DVD. In any case, I found engaging my low abs really helped me not to sink. Without the belt (but with the shoes) you can really tap into that.

Keep us posted!

Laura Houston
Certified Chi Running and Chi Walking Instructor
Seattle WA