Training for the Mumbai marathon….try deep water running

With Mumbai marathon scheduled on 16^th January 2011, all those who’ve been taking up training for professionals for the marathon, here’s a different way of treating if you are injured or recovering if you think the training has gone too intense.

Individuals who perform land based training exercises such as running or jogging, may be required to discontinue that activity if an injury occurs which may require discontinuing running for 4- 6 weeks. Runners fear such a break may lead to a decrease in fitness or an increase in body weight, and few are willing to endure long periods of inactivity. A 4-6 week period of inactivity will lead to a 14- 16% reduction in lung capacity over the 4- 6 week period. Thus, an aquatic based therapy for “active rest” from an injury. The goal is to maintain cardiovascular endurance, mobility strength and flexibility while resting the injury.

Deep Water Running

Deep water running (DWR) consist of simulated running in the deep end of the pool aided by a floatation device (vest or belt) that maintains the head above water. The athlete may be held in one location by a tether cord, essentially running in place or may actually run through the water the length or width of the pool.

• During DWR, the body is tilted slightly forward approximately 5 degrees past vertical, with spine in neutral position, the bend should occur at hips, not the waist.
• The head is held comfortably out of the water, facing forward; avoid neck extension.
• The arm action occurs primarily at shoulder and with hands relaxed but slightly closed.
• No contact is made with the bottom of the pool, thus eliminating impact.
• This form of running in the water closely follows the pattern used on land. However , the center of gravity on land is at hips. In water, the center of buoyancy is at lungs. To get used to this change, the athlete must retrain the body to use abdominal muscles to maintain the correct vertical posture.

Advantages

• Land based runners who water train maximize spped gains and these gains can transfer to land performance.
• Water’s buoyancy eliminates the effect of gravity supporting 90% of body’s weight thereby reducing the impact and creates greater flexibility.
• Using variable depths is very useful when recovering from an injury or after a hard training session or to partially unload the body.

Rehabilitation protocol for an athlete with with a leg injury

Week 1 – correct form of running used in DWR FOR 20-40 at a steady pace for 3-4 times a week. Also, exercises related to the injury

Week 2-3 – start with cadence interval training

Week 4 – add resistive equipments as tolerated (gloves, delta bells, aqua runners). 2 times a week interval training and 2 times a week easy running (30-45 min) with resistive equipment.

Week 5-6 – athlete is trained in the water specifically to their sport

For example-marathoners

• 1 dy/wk: long run for 1-2 hrs ( depending on fitness level and timing of training)
• 1 day/wk: interval training
• 1 day/wk: strength run; a steady run of 20-40 min
• 2 days/wk: easy running in the water; 30-60 min

Use the easy days between the hard training session. It gives the body a chance to recover. The hard easy system of training works the best.

Alternatively with regular training protocols for a particular type of marathon (half, full) which may be strenuous, deep water running can be substituted for a twice a week session.