INTERVAL WATER JOG
Use shallow-water jogging intervals to build higher-level aerobic capacity and leg power with reduced impact compared to land running.
How to Perform
- Stand in water between waist and mid-chest depth with feet under the hips and arms bent at about 90 degrees.
- Begin with 1 minute of comfortable water walking to establish rhythm, posture, and breathing.
- Transition into a light jog by lifting the knees slightly higher and landing softly through the full foot while pumping the arms under the surface.
- Maintain the jog for 30 to 45 seconds at a moderately hard pace, then return to water walking for 60 to 90 seconds.
- Repeat the jog–walk cycle 4 to 8 times, adjusting interval length and intensity to remain in a challenging but controllable effort zone.
Key Execution Cues
Remember: Keep strides compact, land quietly, and let the arms
drive the rhythm without shrugging the shoulders.
Safety & Precautions
Important: Avoid fast jogging with acute joint inflammation, recent
lower-extremity surgery, or unstable cardiac conditions without clearance.
Additional Safety Notes: Monitor breathing and perceived exertion; stop if chest discomfort, unusual shortness of breath, or sharp joint pain occurs.
Exercise Modifications
Make it Harder (Progressions)
Extend jogging intervals, shorten walking recovery, or add gentle directional changes during selected jog bouts.
Make it Easier (Regressions)
Use marching instead of jogging, reduce the number of intervals, or increase the duration of recovery segments.