This article is mostly about DWR performed in an injury scenario, but I'll also mention how it can used productively as part of on-going training.
When to do DWR
Given that most athletes will only consider DWR when they're injured, you can be comforted in the knowledge that various studies have shown that runners maintain their VO2 max, lactate threshold, and running economy after 4-6 weeks of DWR, as well as maintaining running performance over 5km race distances. So DWR is not a prescription for loss of everything you're trained hard to achieve.
Other benefits of DWR include the following:
* Gives you relief from running on the hard surfaces - it’s excellent for many lower leg ailments.
* Provides workouts while doing running specific movements (you run against resistance of the water).
* Excellent workouts can be completed in under an hour.
* It can help you get to the start - and finish - line of a goal event in best condition given the circumstances. I did DWR for 8 weeks prior to Kona in 2006 and still ran 3:25hr.
However, there are limitations to DWR
However, there are limitations to DWR
* Your legs miss out on the durability of running on the ground, regardless of surface. That is, they become "soft" regardless of how much bike riding you might do.
* You need a pool or some equivalent body of water.
* It’s not as satisfying to some runners because you can’t quantify your mileage.
* It’s boring, boring, boring. (Not scientific… it’s my opinion.. some people love it)
Also, I find that DWR is most effective where an injury is going to keep you off running for up to about 4-6 weeks, or if you have a big race in a similar time frame. For injuries longer than that I think that preserving your sanity by moderating DWR - and doing other training - is more important than going bonkers spending hours in the pool doing endless DWR. That is, there's a psychological threshold that passes after 3-4 weeks...and breaks after about 6 weeks unless you have specific goal event.
That said, let's look at how to do DWR and the kinds of sessions to complete.
DWR Technique
DWR should be done in a water where you can't touch the bottom, which can mean you only end up using a small section of the deep end of a pool. I believe you really need a floatation belt in order to correctly simulate running technique, or else you spend more energy staying afloat than actual 'running'. Many pools have floatation belts, but it can be worthwhile buying your own so you know it fits well. Once you have one, do it up tight, use vaseline in high friction spots and jump in.
The technique for DWR is much like actual running - hold your body vertically (although a slight forward lean is hard to avoid), hips still/stable so you're working your legs and arms. Move your legs in a circular, running motion, in particular pulling your leg backwards and not just knees up and down. You will move forward - that's OK, but it's not the objective.
Regardless of your running form, your stride rate will be slower during water running due to the increased resistance of moving your legs through water. If you try to simulate land running too closely, your stride rate will be even slower. For that reason, don’t worry if your leg isn’t brought behind the body to the same degree as in running - find a happy compromise with decent form and a reasonable rate of leg turnover.
Doing DWR correctly will really work your hamstrings and glutes if you're doing it properly...loosen them up afterwards with some dynamic stretching.
DWR Training
Now you've got the venue, equipment and technique sorted it's time to focus on actual DWR sessions.
DWR is mostly interval based training with short rests, much like bike trainer / swim sessions. The interval sessions should replicate the objective of the running sessions you're replacing, whether they're speed, max aerobic intervals, threshold, endurance or otherwise.
If the event you're (still) aiming for is long, ie, half/full marathon, then you will need to do some long, steady-state sessions to just maintain endurance to some extent. But even these can be broken into intervals to mix up the session even a little and maintain your sanity. Aim to do as many DWR sessions as running sessions, which may mean you're doing a solid/hard DWR session in place of an easy run...remember that you can always moderate the intensity of intervals, but stick with intervals nonetheless.
When doing DWR sessions, instead of distance go by time and instead of pace go by effort. Your HR won't get as high as during running - about 10% lower for the same oxygen uptake - so you will feel that you are working harder than during running.
For the interval sessions I've found up to 3 (or 4) min reps are the longest I could sustain a high effort level before going 'cuckoo'. 1-2min reps are great with 15-30sec recovery...just gentle leg turn-over. Keep the work:rest ration high, about 4-8:1
Here's an example of a session:
Also, I find that DWR is most effective where an injury is going to keep you off running for up to about 4-6 weeks, or if you have a big race in a similar time frame. For injuries longer than that I think that preserving your sanity by moderating DWR - and doing other training - is more important than going bonkers spending hours in the pool doing endless DWR. That is, there's a psychological threshold that passes after 3-4 weeks...and breaks after about 6 weeks unless you have specific goal event.
That said, let's look at how to do DWR and the kinds of sessions to complete.
DWR Technique
DWR should be done in a water where you can't touch the bottom, which can mean you only end up using a small section of the deep end of a pool. I believe you really need a floatation belt in order to correctly simulate running technique, or else you spend more energy staying afloat than actual 'running'. Many pools have floatation belts, but it can be worthwhile buying your own so you know it fits well. Once you have one, do it up tight, use vaseline in high friction spots and jump in.
The technique for DWR is much like actual running - hold your body vertically (although a slight forward lean is hard to avoid), hips still/stable so you're working your legs and arms. Move your legs in a circular, running motion, in particular pulling your leg backwards and not just knees up and down. You will move forward - that's OK, but it's not the objective.
Regardless of your running form, your stride rate will be slower during water running due to the increased resistance of moving your legs through water. If you try to simulate land running too closely, your stride rate will be even slower. For that reason, don’t worry if your leg isn’t brought behind the body to the same degree as in running - find a happy compromise with decent form and a reasonable rate of leg turnover.
Doing DWR correctly will really work your hamstrings and glutes if you're doing it properly...loosen them up afterwards with some dynamic stretching.
DWR Training
Now you've got the venue, equipment and technique sorted it's time to focus on actual DWR sessions.
DWR is mostly interval based training with short rests, much like bike trainer / swim sessions. The interval sessions should replicate the objective of the running sessions you're replacing, whether they're speed, max aerobic intervals, threshold, endurance or otherwise.
If the event you're (still) aiming for is long, ie, half/full marathon, then you will need to do some long, steady-state sessions to just maintain endurance to some extent. But even these can be broken into intervals to mix up the session even a little and maintain your sanity. Aim to do as many DWR sessions as running sessions, which may mean you're doing a solid/hard DWR session in place of an easy run...remember that you can always moderate the intensity of intervals, but stick with intervals nonetheless.
When doing DWR sessions, instead of distance go by time and instead of pace go by effort. Your HR won't get as high as during running - about 10% lower for the same oxygen uptake - so you will feel that you are working harder than during running.
For the interval sessions I've found up to 3 (or 4) min reps are the longest I could sustain a high effort level before going 'cuckoo'. 1-2min reps are great with 15-30sec recovery...just gentle leg turn-over. Keep the work:rest ration high, about 4-8:1
Here's an example of a session:
10min Warm-Up
Main Set, Ladder - 2-3 x (1min Hard / 15sec Easy; 2min Hard / 15sec Easy; 3min Hard / 30sec Easy; 4min Hard / 30 Easy; 3min Hard / 30sec Easy; 2min Hard / 15sec Easy; 1min Hard / 15sec Easy)
Sprint Set - 4-5 x (30sec Max / 15sec Easy; 60sec Max / 15sec Easy)
3-5min Warm-Down
This is a pretty damn hard session, but you get the idea about the nature of the session. Use some imagination to think of variations for training sets.
Some important training you should also do while you're off running is/are a range of simple exercises to maintain at least some strength in your legs, eg, single-leg squats, lunges, calf raises, and so on. These are in the theme of general strength and conditioning for running, but increase in importance when you can't run.
You can use DWR as part of on-going routine training in the following ways:
This is a pretty damn hard session, but you get the idea about the nature of the session. Use some imagination to think of variations for training sets.
Some important training you should also do while you're off running is/are a range of simple exercises to maintain at least some strength in your legs, eg, single-leg squats, lunges, calf raises, and so on. These are in the theme of general strength and conditioning for running, but increase in importance when you can't run.
You can use DWR as part of on-going routine training in the following ways:
* To replace some high intensity sessions,
* To include additional high intensity training without adding stress to your legs.
* As recovery sessions.
Essentially, you are using DWR to manage the stress on your legs while still completing your planned key sessions.
So while not an perfect replacement for running, DWR is the best option for when you can't run to help maintain some fitness until you're back on track...or to complement your existing training. Look after those legs/feet...they're your 'weapons'!!
Essentially, you are using DWR to manage the stress on your legs while still completing your planned key sessions.
So while not an perfect replacement for running, DWR is the best option for when you can't run to help maintain some fitness until you're back on track...or to complement your existing training. Look after those legs/feet...they're your 'weapons'!!
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