Rogue Runners

How to do Aqua Jogging

Aqua Jogging

Are you a novice runner seeking advice on a low-impact workout to enhance your endurance and strength? Then you might want to consider aqua jogging. In this article we discuss how to do aqua jogging – also referred to as water running – it is a form of aquatic exercise that involves running in water while wearing a buoyancy belt to keep you afloat.

Introduction to Aqua Jogging: A Low-Impact Workout for Beginner Runners

The benefits of aqua jogging are myriad. Since it is a low-impact workout, it is ideal for runners who want to avoid placing unnecessary stress on their muscles and joints. Moreover, aqua jogging enables runners to work on their running form without straining their bodies too much. Additionally, because it involves pushing against the resistance of the water, aqua jogging can offer an excellent cardiovascular workout.

This article aims to provide beginner runners with the necessary information on aqua jogging, including the equipment required, how to adjust your flotation belt, various aqua jogging techniques, tips for beginner runners, and the benefits of aqua jogging. By the end of this article, you will be equipped with the knowledge you need to begin aqua jogging and improve your running abilities.

Getting Started with Aqua Jogging

If you’re new to aqua jogging, it’s important to understand the basics. First, choose a pool or open body of water that is suitable for aqua jogging. Make sure the water is deep enough to allow for proper form and movement.

Before you start aqua jogging, you will need some basic equipment, including a buoyancy belt, a swimsuit, and water shoes. Once you have your equipment ready, it’s time to get into the pool.

Entering the pool safely is crucial to prevent slipping or tripping. If you’re using a ladder, be sure to hold onto it with both hands and place each foot firmly on the rungs. Slowly lower yourself into the pool and adjust your buoyancy belt so that you are in a vertical position in the water.

Once you’re in the water and ready to begin, start by jogging in place with your knees high. This movement will engage your core, hip flexors, and leg muscles. Your arms should also move in a running motion, with your elbows bent and your hands in fists.

To maximize your efficiency while aqua jogging, ensure that your body is in a straight line from head to toe. Avoid arching your back or leaning too far forward or backward. Additionally, keep your movements smooth and fluid, as opposed to jerky and abrupt.

By following these tips and techniques, you can begin aqua jogging safely and effectively. In the next section, we’ll explore some tips for beginner runners looking to maximize their results and stay motivated while aqua jogging.

how to do aqua jogging
Photo By Oliver Sjöström

Tips for Beginner Runners

Aqua jogging is a great exercise for beginner runners looking to build endurance, strength, and flexibility. Here are some tips to help you maximize your results and stay motivated:

Set Goals and Monitor Progress

One of the most important things you can do as a beginner runner is to set achievable goals and monitor your progress. Start by setting a realistic goal for how long you want to aqua jog each session. As you progress, you can increase the time or intensity of your workouts.

Tracking your progress can also help you stay motivated. Consider keeping a workout journal or using a fitness app to track your time, distance, and calories burned. By seeing your progress over time, you can stay motivated and continue to push yourself to new levels.

Maximize Results and Avoid Injury

To get the most out of your aqua jogging workouts, it’s important to use proper form and technique. Start with a warm-up and stretching routine to prepare your body for the workout. Focus on keeping your movements smooth and fluid, and avoid jerky or abrupt motions that can lead to injury.

It’s also important to listen to your body and take breaks as needed. If you feel tired or in pain, slow down or stop your workout. Remember that rest and recovery are just as important as the workout itself.

Increase Intensity and Stay Motivated

As you progress in your aqua jogging workouts, consider adding intervals and sprints to increase the intensity. For example, you can alternate between jogging and sprinting for short bursts of time. This will help increase your cardiovascular endurance and burn more calories.

To stay motivated, try to mix up your workouts and try new techniques. Consider adding resistance training or deep water running to your routine. This can help prevent boredom and keep your workouts interesting and challenging.

By following these tips, you can maximize your results and stay motivated while aqua jogging. In the next section, we’ll summarize the importance of aqua jogging for beginner runners and explain why it’s a great way to improve your running technique.


In conclusion, aqua jogging is an excellent exercise that beginner runners should consider. It provides a low-impact, full-body workout that can help build endurance, strength, and flexibility. By incorporating aqua jogging into their training regimen, runners can improve their technique and avoid injuries. It’s also a great way to mix up a workout routine and have fun in the water. So, grab your buoyancy belt and head to the pool – you won’t regret it!


Q: Is aqua jogging as effective as running on land?

A: Yes! Aqua jogging is a low-impact exercise that provides many of the same benefits as running on land, including improved cardiovascular endurance and muscular strength.

Q: Do I need any special equipment for aqua jogging?

A: Yes, you’ll need a few pieces of equipment, including a buoyancy belt, water shoes, and possibly resistance gloves or paddles. These items can help you maintain proper form and maximize the effectiveness of your workout.

Q: Can aqua jogging help me recover from an injury?

A: Yes, Aqua jogging is an important form of cross-training, especially for an injured runner. With its low-impact nature, it can significantly reduce stress on joints and muscles, helping with the healing process. Not only that, but aqua jogging can improve posture and increase range of motion, making it a great addition to any training regimen.

Q: How can I increase the intensity of my aqua jogging workout?

A: You can increase the intensity of your aqua jogging workout by adding sprints or intervals, using resistance gloves or paddles, or adjusting the depth of the water. Always remember to listen to your body and not push yourself too hard.

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