Sprinting in the Pool

Pool sprinting is an intense workout that helps burn calories while increasing strength, flexibility and balance. Because you are buoyant in the water, there is zero-impact, which makes the exercise appropriate for every fitness level -- even beginners. However, check with your doctor before attempting pool sprints, especially if you suffer from a priory injury or condition.

  1. Getting Started

    • For best results, do sprints in the deep end so that your feet do not touch the bottom of the pool. Wear a flotation belt to help keep you buoyant. Stand up straight in the water, your elbows bent at your sides. Lean forward slightly and run as fast as you can in the water for one minute. Drive your knees upward hard and take quick, short strides as you run. Pump your arms, really exaggerating your movements to work the arms and abdominals. Slow your pace to a walk for 30 to 60 seconds, and then repeat the sprint. Aim for a total of 10 to 15 sprints. Try to match your water sprinting pace with your sprinting pace on land.

    Variations

    • Alternate your leg action while you are sprinting in the pool to keep your muscles guessing and growing. For example, march quickly with your knees high, increase your stride, or bend your knees slightly and slide your legs quickly as if you are skiing. To boost the intensity of your workout, wear webbed gloves or hold a pair of water weights while you sprint. Aqua shoes or water running shoes also provide extra resistance -- some even have strategically placed fins that help make your motions more fluid in the water.

    Tips

    • Don’t expect your body to move very fast when sprinting in the water. Water is more resistant than air so your pace and speed will naturally decrease. Start out with just one 30-minute water session a week. Gradually increase the length of your workout and add additional days as your strength and endurance improve. For a full body workout, alternate 30 minutes of lap swimming with 30 minutes of pool sprinting.

    Safety

    • To help prevent injury, always warm up for 10 minutes before you sprint to get your blood flowing and prepare your muscles for your workout. For example, swim slow laps or jog slowly in the pool. Cool down in the same fashion to gradually bring your heart rate back to its normal pace. Practice proper form when pool sprinting. Keep your back straight and your abdominal muscles tight to help keep your body stable and decrease back pressure. Always work at your own pace. Pool sprinting is intense so stop and take breaks as needed.