It might look a bit ridiculous, but it replicates the running motion which means you can replicate all your running training in the water, or add on more training on top of your running with less risk of injury.


  • Parker’s Piece
  • Abbey Leisure Centre

How should I train?

You’ll need:

  1. An aqua-jogging belt
  2. A high embarrassment threshold
  3. A pool almost as deep as you are tall (e.g. diving pool/deep end of a swimming pool)

You really can replicate a normal running training week in the pool, for example:

  • Monday: 40’ steady
  • Tuesday: intervals session e.g. 8 x 2’ + 4 x 1’ (off half rep recovery)
  • Wednesday: 40’ steady
  • Thursday: 3 x 10’ hard (off 2’ recovery)
  • Friday: rest
  • Saturday: 1’, 2’, 4’, 6’, 4’, 2’, 1’ (off half rep recovery)
  • Sunday: 60’ steady

For more examples of sessions have a look here, which also has useful information on aqua-jogging technique.

General Advice

Eilish McColgan has explains here how effective aqua-jogging can be to replace running, along with this vlog showing how she came back from injury using aqua-jogging.