When you hear deep water running, you might picture women doing water aerobics or using pool dumbells with high-knee stepping exercises in the pool. That's not the kind of deep water running we're talking about on today's episode of A Healthy Bite. 

This low-impact exercise is not the aqua jogging class you've seen at the local gym, and it's not aqua aerobics. Most of all, it's not just for seniors or injured athletes, although both groups will benefit.

Fluid Running is a system created by Jennifer Conroyd that mimics true land running and incorporates the same movements you'd see a runner performing. Arms pumping and legs moving in a sweeping motion, no high-knees. Imagine marathon runners, only picture them in deep water. 

Feet do not touch the pool floor, so zero impact. The upper body remains above the water, lower body submerged. Arms are not floating out to the sides, but instead are pumping in true runner fashion, and not just treading water. 

A flotation device that you can tether to the side of the pool or a lane rope is secured around your waist. Guided exercises (which can be considered a "run" for runners) are delivered via Bluetooth earbuds via an app. The workouts are all performed in the deep end of the swimming pool. 

Fluid running, or deep water running, truly is "going for a run" only in deep water as opposed to hitting the pavement. Each workout consists of a warm-up, workout with music, and cool-down.

The system was created as a training method for injured runners who needed a break from running on dry land but wanted to maintain their current fitness level. (Make sure you listen to the podcast to hear Jennifer's story.)

Aqua Jogging vs. Fluid Running

While fluid running in deep water may appear similar to aqua jogging, it is a very different type of exercise. Both require a flotation belt and water, but the movements are very different. 

Fluid running is always performed in deep water and doesn't require weights or pool dumbells that prohibit proper arm swing. Where you work out could be the deep end of a pool or even a lake.

Running in the deep end allows you to run faster and is zero impact as it is completely non-weight-bearing. Fluid running is science-backed and mimics the biomechanics of normal running. 

While performing these exercises, you are taught how to remain in one place without the need to run back and forth across the pool so that it can be performed in a small space. A bonus for those who need to use public pools. 

Articles often describe aqua jogging as a form of cross-training.  Fluid Running mimics land running form so it counts as a run, but better.  Deep water running gives you all of the benefits of land running plus the added advantage of engaging your core, stabilizer muscles, shoulders, and arms which are all forced to work hard when running in deep water.  Fluid Running for an hour, keeping your heart rate in the same zone (adjusted for hydrostatic pressure) counts the same as running for an hour on land.

Benefits of Deep Water or Pool Running

First, many injured runners have used fluid running to keep up their training program while recovering. Beyond that, it beats treadmill running and even the elliptical to deliver a high-intensity workout with zero impact. 

Whether you are dealing with sore muscles, injury, osteoarthritis, lymphedema, POTS, fibromyalgia or other forms of inflammation, getting in the water might be your best bet.