deep-water running

For runners in particular, "not only can you get your heart rate up just as much as on land, but the cooling effect of the water also helps you recover faster," says Valentin. Fighting to keep good posture in the pool will also carry over to the concrete. “You’re fighting the resistance of the water, just imagine how that would benefit you when you’re up against air.”Below, Valentin shares a sample workout:Warm Up:1 minute power walk (count and maintain the same cadence every 15 seconds)45 seconds flat run (count and maintain the same cadence every 15 seconds)30 seconds uphill (count and increase the same cadence every 15 seconds)15 seconds downhill (count and maintain the same cadence every 15 seconds)Set #1:Uphill 45 seconds x 15 seconds rest, repeated four times (increase each set’s cadence number by 2)Repeat above set going downhill (1-foot strides, hands sideways, slicing past the hips)Set #2:1 minute flat run x 30 seconds uphill x 30 seconds downhill, repeated twice (hold a steady cadence on the 1-minute runs and get faster every 10 seconds on the 30-second run)1 minute power walk recoverySet #3:50 seconds uphill (getting faster every 10 seconds) x 10 seconds rest, repeated three timesCool Down:Easy power walk

Do this now: deep water running

Furthermore is the authority on the high-performance life. Travel, taste, experience, achieve. Go Further. Want More.