Meet Your New Favorite Workout!

An Introduction to Aqua Jogging

Looking for a fun, effective way to get in shape that doesn’t require a gym membership or elaborate equipment? Running and jogging are among the most popular fitness activities for a lot of good reasons. Incorporating these activities into your regular routine can help with cardiovascular fitness, weight management, and stress reduction, and just about anyone can participate.  

There’s no question that physical activity offers excellent benefits, but before you lace up your shoes and head out the door, it’s important to consider the potential risks of traditional running or jogging. In addition to bad weather, traffic, and safety concerns, these high-impact activities can lead to falls and injuries such as shin splints, stress fractures, and knee problems. 

If you’d like to enjoy all the benefits of jogging, in an environment that’s safer, more comfortable, and gentler on your body, moving your workout to the water might be the perfect solution. Aqua jogging is a great way to reach and maintain your fitness goals, without the risks and pitfalls of running outdoors. 

Are Aqua Jogging Workouts Right for You?

Before embarking on a new workout routine, it’s important to have all the facts. We’ve pulled together everything you need to know about the benefits of jogging in water, starting with its benefits on cardiovascular health, muscle toning, and overall well-being. We'll also provide some aqua jogging workouts tailored to different fitness goals, and share how to get started with this invigorating water-based exercise. 

Get ready to plunge into the world of aqua jogging and discover a fitness routine that will challenge your body and enhance your workout experience. 

What is Aqua Jogging?

Aqua jogging, also known as deep water running, is just what it sounds like. Participants simply run or jog while submerged in water. You can run laps in the pool, use an underwater treadmill, or wear a flotation device and run in place. In all of its variations, this form of low-impact exercise provides a comfortable alternative to traditional jogging and running, allowing individuals to enjoy the benefits while minimizing the stress on their bodies.

Maximize the Benefits of Jogging on Land - While Minimizing the Risks

In addition to the low-impact aspect of aqua-jogging, another big advantage is its ability to provide a challenging cardiovascular workout. The water's resistance engages multiple muscle groups, helping to improve strength, endurance, and flexibility. Whether you're recovering from an injury, seeking a cross-training activity, or simply looking for a refreshing way to stay active, aqua jogging offers a versatile and effective solution.

Let’s take a deeper dive into the benefits of incorporating aqua jogging into your fitness routine: 

Low-Impact Cardiovascular Exercise

Aqua jogging provides an effective cardiovascular workout with minimal impact on joints. The buoyancy of the water reduces stress on muscles and bones, making it an ideal option for individuals with joint issues or those recovering from injuries. This allows people of all fitness levels to maintain and improve cardiovascular fitness without the risk of overstraining their bodies. 

Muscle Strengthening and Endurance

The resistance of water during aqua jogging engages various muscle groups, promoting overall strength and endurance. Movement in water has 12 times the resistance of air, and that continuous resistance challenges the muscles in a unique way, leading to improved tone and stamina. In addition, the vertical position required for running and jogging provides four times greater resistance than horizontal positions like swimming.

These factors make aqua jogging not only an effective cardiovascular exercise but also an effective means of building and maintaining muscular strength.

Rehabilitation and Injury Prevention

Aqua jogging serves as a valuable rehabilitation tool, especially for individuals recovering from injuries or surgeries. The buoyancy of the water reduces the impact on joints, allowing for a gradual return to physical activity. Additionally, it helps to  prevent future injuries by providing a controlled environment where individuals can exercise with reduced risk of falls or impact-related issues.

Continuous running or jogging on land can result in small, overuse injuries. Instead of continuing to run, and making the injury worse, temporarily switching to pool running to give their joints and muscles a break from the impact of land running while still continuing their training. 

Weight Management 

The resistance of water requires more effort from the muscles, leading to an increased calorie burn of up to 40% during aqua jogging. This makes it an effective option for individuals looking to manage or lose weight. The buoyancy also supports individuals with different body types, providing a safe and comfortable environment for those with weight-related concerns.


Aqua jogging is a versatile exercise that can be adapted to various fitness levels and goals. Whether you're a beginner looking for a gentle workout or an athlete seeking cross-training benefits, aqua jogging offers a customizable experience. The ability to adjust intensity, incorporate interval training, and utilize underwater treadmills adds versatility to the workout, keeping it engaging and suitable for diverse fitness needs.

Aqua Jogging Workouts can be as Fun as a Dip in the Pool

Exercising in the water provides a refreshing and enjoyable experience. The coolness of the water, along with the serene environment of the pool, makes aqua jogging an activity that you won’t want to skip. Everyone knows that the best exercise routine is the one you enjoy and will stick to - and the fun of aqua jogging encourages long-term commitment to your fitness routine.

Set Yourself Up For Success

Once you’ve decided to make aqua jogging part of your fitness routine, you’ll probably want to get started right away. A little preparation will make for a better experience. Here are some things to consider before you jump in:

Consult a Professional if Needed

If you have pre-existing health conditions or concerns, consider consulting with a fitness professional or healthcare provider before starting aqua jogging. They can provide personalized advice based on your individual needs and circumstances. Once you’ve got their go-ahead, you can embark on your aqua jogging journey with confidence, ensuring a safe and enjoyable experience in the water.

Choose The Right Swimwear

Your favorite vacation swimsuit might not be right for your new aquatic fitness routine. Instead, find a practical suit that allows for comfortable movement in the water, doesn’t bind or limit movement, and stays securely in place during your workout. Women may prefer one-piece suits for added support.

Explore Your Options for Aqua Jogging Equipment

You can jog or walk in the water without any special equipment, but for the best experience, especially for deeper water, consider a flotation belt. This specialized belt helps you keep your head above water while maintaining an upright position. As an alternative to the flotation belt, many of our Endless Pools owners swear by the underwater treadmill, which can be paired with our adjustable current to provide the ultimate aqua jogging experience. However you plan to jog, you might also want to invest in a pair of water shoes to protect your feet and provide additional traction.  

Find the Right Pool for Your Workout

Choose a pool or aquatic setting that can easily accommodate aqua jogging. Gyms and community pools often have designated areas for water-based exercises, but if available, an at-home pool is the best and most convenient option. With an indoor or outdoor pool at home, you can enjoy your aqua jogging exercises on your own schedule, won’t have to deal with crowds, and can keep the water set to your ideal temperature. Whichever option you choose, ensure that the area of the pool that you’re jogging and running in has a water depth that is at least five inches less than your height. If your pool is deeper, a flotation belt will keep your chest partially above the water while you run.

Now that you’ve got the appropriate attire and accessories, and have consulted your doctor and located a pool, you’re ready to get started. Here are some ways to make the most out of your time in the water: 

Warm-Up Before Aqua Jogging

Just like any other exercise, it's essential to warm up before starting your aqua jogging routine. Perform light stretches and movements in or out of the water to prepare your muscles for the more strenuous part of your session. 

Master Proper Aqua Jogging Technique

Focus on maintaining good form while aqua jogging. Mimic the running motion by lifting your knees and engaging your arms in a natural rhythm. If you’re using a buoyancy belt, make sure that it keeps you in an upright position, and avoid leaning forward excessively.

Gradually Increase Intensity

If you're new to aqua jogging, start with a moderate intensity and gradually increase the duration and intensity of your sessions as your fitness level improves. Listen to your body and avoid overexertion.

Incorporate Interval Training

Spice up your aqua jogging routine by incorporating interval training. Alternate between periods of higher intensity and lower intensity to challenge your cardiovascular system and enhance the effectiveness of the workout.

Don’t Forget to Stay Hydrated

Despite being surrounded by water, you’ll still need to stay hydrated during aqua jogging. Bring a water bottle to the poolside and take breaks as needed to replenish fluids.

Have Fun! 

Aqua jogging is not only about fitness but also about enjoying the sensation of movement in the water. Embrace the soothing and invigorating environment as you engage in this low-impact aquatic exercise.

By following these tips, you can embark on your aqua jogging journey with confidence, ensuring a safe and enjoyable experience in the water.

Keeping Things Fresh: Aqua Jogging Workouts to Try!

Just like their land-based counterparts, there are many ways to incorporate aqua jogging and running into your fitness routine. Here are a few sample workouts to help you get started: 

Running in Place

Incorporate resistance into your aqua jogging routine by using specialized equipment or leveraging the natural resistance of the water. This type of workout engages various muscle groups, promoting strength and endurance. Resistance aqua jogging can involve the use of resistance bands, hand paddles, or other water-specific gear.

Running Through the Water

Move through the water just as you would if you were running on land.  Don’t lean forward, but keep your body upright and pump your arms to push the water behind you. You can add ankle weights for extra resistance. Try not to bounce too much. Mix things up by taking small running steps, then longer steps, or run sideways crossing your feet with each step.

Interval Training

Alternating the intensity of your workout is an effective way to challenge yourself and improve your results. Here’s a quick interval workout to try: 

Warm up with a few stretches, then get started with five minutes of easy running, followed by one minute of moderate intensity. Slow down for one minute at an easy pace. Repeat the easy, moderate, easy pattern for four cycles. 

Now push yourself as hard as possible for 30 seconds, and cool down within a minute at an easy pace. Repeat 4 times and cool down! 

Jogging on an Underwater Treadmill

Nothing powers up your water based workout like an underwater treadmill designed for aqua jogging. It’s just like running on a traditional treadmill, but you’ll be safer, cooler, and experience more resistance when submerged in water. You can control the speed and incline, creating a customized and controlled environment for an effective cardiovascular workout with reduced impact on joints. 

Whether you're engaging in resistance aqua jogging with water-specific gear to target various muscle groups or simulating running through the water to enhance your cardiovascular health, aqua jogging workouts provide a versatile, fun, and effective means of staying fit. 

Ready to Give Aqua Jogging a Try? Endless Pools Can Help! 

If you’re ready to take your workout to the water, Endless Pools modular pools and swim spas can provide the perfect environment for your new low-impact exercise routine. We offer a range of models that can be installed inside and outdoors, and customized to deliver all the fun and fitness you’re looking for! They’re compact, and require less maintenance than traditional pools. 

For the ultimate aqua jogging experience, pair our underwater treadmill with our adjustable Hydrodrive current for the ultimate low-impact, resistance workout. Seamlessly managing your treadmill settings through the Fit@Home® app, helps you create personalized pace and interval programs. 

Immerse yourself in the endless advantages of aqua jogging with Endless Pools, where technology meets the power of water for a transformative fitness journey.

Aquatic Therapy, Fun & Relaxation, Aquatic Fitness, Training
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