Deep-Water Running Vs. Elliptical Training

Athletes who participate in high-impact sports, including running or team sports, welcome cross-training that is easier on the joints. Deep-water running and elliptical training are two low-impact options that can provide an intense, challenging workout while giving your body a rest from the pounding your joints take. Which one you choose depends on your goals, your reasons for cross-training and your preferences.

  1. Deep-Water Running

    • Deep-water running refers to "jogging" while completely submerged, usually in a pool. Your feet don't touch the pool floor and you often wear a flotation device. During a deep-water running workout, you move your arms and legs just as you would if you were running out on the trail. Deep-water running is often recommended for patients rehabbing lower-body injuries or as a cross-training activity for runners and other athletes. A paper published in a 2003 issue of the "Journal of Sports Science" notes that physiologically, deep-water running reduces load on the spine and alleviates muscle soreness, making it a superior choice for recovery training.

    Elliptical Training

    • An elliptical trainer combines the movements of running, stair climbing and cross-country skiing. Your feet never leave the pedals, so it offers a low-impact cross-training alternative that is less stressful on your knees, hips and back than running. Unlike deep-water running, during which upper-body movement should be minimized, an elliptical allows you to also work your upper body if you have access to a machine that features arm poles.

    Form

    • Mastering proper form on an elliptical is relatively easy, especially when compared with the nuances of deep-water running. When training on the elliptical, stand up tall and avoid hunching over the console. Draw in your abdominals and keep your shoulders back. You do not want to lean on the hand rails or the console. Maintaining proper form while running in deep water requires more focus. Although the movement is similar to running on the ground, you may have a tendency to "swim" rather than run. Focus on reaching your leading leg forward and pulling through the water. Land the front foot ahead of your center of gravity and avoid cupping the water with your hands. Instead, hold your hands closed or turned toward the midline of your body so you slice the water and minimize excessive upper-body action. To get the form for deep-water running down, you may need to enlist the guidance of a coach.

    Replacing Running

    • Both deep-water running and elliptical training make good adjuncts to run training, but shouldn't replace run-specific training if you are working toward an event. A study published in the "Journal of Strength and Conditioning Research" in June 2010 found that exercising on a treadmill and on an elliptical at the same perceived level of intensity provide an equal calorie burn and improvement in fitness, as long as the goals of the exerciser were noncompetition specific. In other words, if you are training for a race and are healthy, you are better off using the treadmill to run because it conditions your body to sustain the pounding and the muscle mechanics of running. Similarly, deep-water running cannot replace outdoor run training because it does not condition your joints to sustain constant striking of the ground and your stride speed is slower in the water. If you are injured, both deep-water running and elliptical training can help you maintain aerobic fitness, however.