I have written about how plantar fasciitis put an end to my running on dry land in upstate New York years ago, opening the door to working out in a new environment, the water. When I retired to South Florida, I became a water fitness instructor.
A ruptured aneurysm and six weeks in an Amsterdam ICU stay in 2019 sapped me of all my strength. It took me another six weeks of hospital rehabilitation to be able to stand on legs that felt like empty cardboard tubes. I walked onto a Florida-bound airplane a month later.
Literally a step at a time, I dedicated myself to engaging my body into living my life. Somewhere along the way early on, I corrected my gait from heel strike to midfoot strike, allowing my body to better absorb the impact, and keeping my stride under my torso. Now, I’m able to run 3 miles several times a week. My plantar fasciitis is dormant.
Running, though, with its repetitive, pounding movement, is hard on a body. For a well-rounded workout, I continue to exercise in the water. Water’s buoyancy supports the joints while water’s resistance increases the intensity of the movement along the entire length of the muscle.
As we move through the water, all of our movements are resisted. That is a beautiful thing because it means that we are training through the entire range of motion.Laurie Denomme, WECOACH Workouts
WECOACH Workouts founder Laurie Denomme is my water coach. Laurie’s 6-7 Formula trains the body to be flexible and strong by moving in 6 directions — front to back, side to side, and left and right rotation — and in 7 foot positions — neutral, wide, narrow, turned out, turned in, left foot forward, and right foot forward.
The 6-7 Formula improves range of motion, connectedness, and balance.Laurie Denomme, WECOACH Workouts
20 new ways to jog in the pool
Recently, Laurie married running and water in a new workout: Twenty New Ways to Jog in the Pool. In addition to the 6-7 Formula, Laurie has you running forward, backwards, sideways (can’t do THAT on land!), and in circles. She encourages us to experiment with intensity, feeling our way from light, to moderate, to vigorous effort.
My pool pals O and E, both former runners, recently did this workout with me. Buoyancy made it easier to move; although they were breathing hard, they were able to keep going without stopping for 30 minutes, far longer than either one could have run on land. They felt the workout throughout their bodies. O can’t believe that she’s worked up a sweat, and E tells us that she sees her new fitness level in her dog’s tiredness after a walk.
Levels add core work
Notice how Laurie gets her heels down to the pool floor every time? This rebound impact is the most commonly used. You can change to grounded impact by submerging your shoulders, keeping your toes, but not your heels, tapping the floor. You’ll feel your core engage and your legs stretch. Suspended impact is most easily done in deep water, getting everything off the pool floor while the torso remains vertical. It’s all core.
20 X 3 levels = 60+ ways to jog
So, using the three levels and varying the effort, there are an almost unlimited number of ways to jog in a pool. You’ll be getting a whole body workout that will increase your resilience, your endurance, and your happy-chemical endorphins.
Perhaps the best part of all is that running in water feels like play. And when you laugh, you are breathing! It’s all good.
The WECOACH Workouts subscription
You can browse additional classes on Laurie Denomme’s WECOACH YouTube channel. When you’re ready for more, for less than a dollar a day, subscribe to WECOACH Workouts 14-day, 21-day, and new Everyday Strong 1.0 28-day fitness programs. There, you’ll find a class schedule, tailored workouts, coaching tips, even a progress sheet. All you need to add is you!
Each member-exclusive program includes water workouts and tips to help you feel your way to better results. Download your success tracker PDF in “resources” and watch the video tips provided in the selected program playlist. You’ve got this!Laurie Denomme, WECOACH Workouts