Pool Running

I am planning on doing some pool running as part of my recovery with my knee. I have been 4 days pretty much pain free, so I gave it a quick try today in the pool and I liked it. I only did 10 mins because I am soooo paranoid about having a set-back.

I have no idea how much to start with, or how often. I have read online that it counts min for min with running.

My SIL is a big runner and told me to start with 30 mins. I thought that sounded really dumb...Now the OLD me, I would have tried it. But The NEW me wants to start slowly.

Anybody have any experience or any advice?

Thanks in advance...

Ruth

Oh and is it just my imagination or is swimming only with a pull buoy really hard. I am sore....

A guy from the tri club told me he almost exclusively trained in the pool for a marathon one time, finishing under 4 hours.

I'd be open for suggestions too,

is there anything one can do wrong?
Equipment?
Types of things you do in the pool?

I've always used the min for min rule although when you're first starting you're pretty inefficient so 1 min in the pool is probably more like 20 min running on the flat. Once you get comfortable, they're pretty even.

Comments:

Have somebody go to the pool with you if you can to check your form. Under the water it should really look like you're running. The most common error is that people get into a bicycling type form, bent at the hips and never really extending the leg out the back. So concentrate on hips directly untder shoulders and pushing out the back with your glutes.

You're right to work up slowly, same as you would if you were returning to an activity on dry land.

Realize that pool running does not work your lower legs much. so when you do go back to doing regular running, you'll still have to ease into it to prevent over working the calves. Especially since you do a lot of hills.

Swimming with a pull bouy can be harder for some people. It makes you work a lot more through the core because you can't use your kick to balance you. This is a good thing. It'll make your stroke more efficient and your kick will go more into propulsion instead of balance when you get back to kicking. It also works your arms a lot so your have to be sensitive about how your shoulders feel. Especially if you tend to have a flatter stroke and don't roll enough.

Yoda,
DH was with me this morning, he said I looked pretty good. I felt in my hammies so I think I was pretty close as far as the rear leg extension.

And it is my right elbow and forearm that hurt. Shoulders just feel tried, but not painful. I may have to just cut my distance down until I start kicking again. I am going to rest and ice it, the last thing I need is another freakin' "itis"

Alpine...google pool running, or aqua running, I found tons of info. I bought a flotation belt to use, turns out they had them at the pool already. Check in to it, they may have them at your pool.

I would have to agree with the start slow strategy! It is really easy to over work the knee flexors when running in the water. I would start with 10 min. and work up in 5 min. increments or less. Using a flotation belt will make it a lot easier. I prefer not to use one but you may want to alternate using it and not using it until it feels easier without it. You will work your cardio more without it. Hope this helps.;)

RNRG-i'm doing deep water running as well.

Check your pm's.