Deep water exercise, particularly deep water running, can provide an effective cardiovascular workout while removing the impact from the running motion. Because you have to work against the natural resistance provided by the water, deep water running can also provide an effective strengthening workout. You can make the strengthening effects more apparent by adding dumbbells, webs or noodles to your exercise routine.
Water Jogging
You can jog in the water almost exactly like you can jog on land. Wear an aquatic belt made of foam around your waist to help keep you buoyant on the surface of the water. Keep your elbows at a 90-degree angle and swing your arms in sync with your legs as you bend and extend your knees to run forward through the water. Try to move your arms and legs at the same pace that you would move them if you were running on land.
Scissor Kicks
An alternative way to run through the water is to use a scissor, or pendulum, kick. Wearing an aquatic belt, extend your arms and legs fully so that your body points like an arrow toward the bottom of the pool. Swing your right leg forward, keeping your leg straight while you simultaneously swing your left arm forward, also keeping it straight. Next, swing your left leg and your right arm forward, bringing your legs together like scissors. Continue the movement across the pool.
Lateral Running
Similar to a land-based lateral slide, you can run sideways across the pool. Hold a water dumbbell in each hand, extended out to the sides on the surface of the water. Lift your left knee up in front of your body, then kick it out to your left side, extending your knee, pressing through the water. Pull your right leg straight through the water, keeping it extended, until it meets your left leg. Continue moving across the pool, then reverse the movement to go back in the other direction.
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