water running - how do I do it ??

So this stupid leg niggle doesn't seem to go away that quickly, and I had to stop my long run today.
This leaves me with twindling confidence for my run, as I only managed to complete 1 run over 30km so far.
Next weekend we would do a race simulation or long brick, which I purely want to do for the longer run after the bike, but if this thing isn't gone by then, no point in running really. So I'd have maybe one more shot at a long run the week after... and I thought maybe I should do this water running for the next 2 weeks and then do a good long run...

But I have no idea how it works.
I could easily do it in the Bay here as it's going to be hot all week, and that way it's minimum time investment walking 3 mins down to the beach.

As a beginner with this, would I just take a pool noodle with me. I know those who do it often can do it without any floating devices, but I don't think I'll be coordinated enough straight away. I know there are belts for this, worth getting one ??

And why can't running be like cycling and swimming... it's such a fricken rollercoaster ride for me... one week great, on week shit, so I can't really get any consistency and build up mileage properly. Shits me.

Any suggestions greatly appreciated, that running has me worried a little.

Oh and maybe an advance warning: might be lots of question coming in the next few weeks

Get one of those bad boys from rebel of similar sporting equipment store.
Strap it on and you're in business.

You can do it in the deep end of the pool or the beach etc.

I've known people to train for IM by doing this and it seems to be doable. I've found it hard to get the same intensity of a long run without doing some kind of interval based water running.

I used to try sets of X lots of 1min on 1 min off and basically its just like running, do the same movement and keep the muscle memory in tact, but be sure to focus on leaning forward in the water and holding good head/arm/body position in the water as its easy to just float.

look here for a good study:
http://physiotherapy.curtin.edu.au/resources/educational-resources/exphys/00/deep_water.cfm

Good experiences here:
http://www-personal.usyd.edu.au/~sujudo/deep_water_running.pdf

video:
http://www.beginnertriathlete.com/cms/article-detail.asp?articleid=1078

If you live in Sydney give Margaret Ryall- Egan a ring for a belt - bit big to post though you could do it, the rebel ones are ok too, they get the job done. 9531 5460 or mob 0417 686 581, She is at 10 Swallow Rock Drive Grays Point NSW 2232. Her house is not mobile friendly so try the land line first. She does lessons as well in her backyard, which I haven't done.

She has these things called "rippers" as well which look good but I haven't tried them. Her web site is

www.ryallsbelts.com.au

Think the belt was about $60 giver or take $5.

I've read a bit on this and have sort of determined everybody has ideas on how it should be done but mimicking the running action as close as possible seems the way to go. You need to try an ensure your leg is straight as it goes under you - think about how you run, also don't "lean" forward, though like running you want your hips in the right spot like when you run. I am of the belief the legs should go back to you feel it, as soon as you feel the leg "tensing", then move it forward again. You will struggle to get your HR up to land based levels and some of the links below indicate it should be about 15 – 20 beats less per minute than land running. If you want a sudden jump of heart rate, knees over the side and 10 sit ups of the wall os smash out a 100m effort. Water running is also really good for improving your arm movements, find its better than normal running for that.

The idea of the belt is so you don't loose pelvic alignment or become unbalanced, can concentrate a bit better. You can do it without the belt but you risk form loss. I count to hundred, then start again, mind numbing but not an ipod fan for exercising.

http://www.pfitzinger.com/labreports/9wkH2O.htm this is a nine week program on dwr – heaps of interval stuff

http://physiotherapy.curtin.edu.au/resources/educational-resources/exphys/00/deep_water.cfm

http://www.pfitzinger.com/labreports/9wkH2O.htm this is a nine week program on dwr – heaps of interval stuff

http://www.pfitzinger.com/labreports/water.shtml this explains heart rates, how you maintain speed with deep water running

http://z12.invisionfree.com/Hunter_Reports/index.php?s=9deacf3fa4a0df68998b49e4142f299c&showtopic=384

http://www-personal.usyd.edu.au/~sujudo/deep_water_running.pdf

http://forums.transitions.org.au/index.php?showtopic=19728&hl=water%20running&st=0 there is also some crap in here, I put the same links in this as above though – reckon pfitzinger 9 weeker is the go, I tend to pick and choose based on how much time I have though. Also remember you are not getting the impact with the ground so to avoid injury really need to create some impact at some stage like the pfitzinger program shows.

http://coachdeanhebert.wordpress.com/2007/09/25/is-aqua-jogging-any-good-for-real-runners/

http://www.brianmac.co.uk/aquarun.htm

http://www.pubmedcentral.nih.gov/picrender.fcgi?artid=1756062&blobtype=pdf academic article comparing normal to water and spine compression

http://www.multisportconsultants.com/deep-water-running.php nick crofts blog

http://www.healthsystem.virginia.edu/internet/pmr/obser100.cfm

http://www.theharrier.com/marcbloomrunning/trn/waterworkouts.php
http://www.trifuel.com/triathlon/run/aqua-running-001001.php
http://www.sportsinjurybulletin.com/archive/aquarunning.html
http://www.dougstern.com/index2.html doug died in 07 of kidney cancer but good descriptions and good workouts
http://www.calainc.org/Handouts/Participant_handouts/05%2005%20Class-Formats-Water-running.pdf

would add to, what I mean by not leaning forward, with water you risk ending up leaning forward and with poor form, think about if you were running on land, would you fall over if leaning forward or would it stuff your running, if you would, you are too far forward. Remember the density of the water will stop you from falling like gravity does on land (a belt round your waste also helps) so you can easily fall into poor form and you can't run a triathlon run leg leaned over like the hunchback of notredame.

Mimic how you run as best you can but don't bike it and don't bludge. You can do this so your legs are near on destroyed or you can do it and have just wasted time - your choice.

I've done an Ironman on this with minimal land based running thrown in.

re the stright leg, have a look at nathans avatar of himself above, that's where you want your leg as it goes under you, not bent like riding a bike.

that's a lot of links, thanks for that !!
Looks like a trip to Rebel for me, unfortunately not in Sydney. Hope they have a small one.
I can see I could easily fall into the 'waste of time' trap.
At least I'll get an awesome tan whilst wasting my time !!
As the weather forecast is high 30s all week, this is the perfect time for it I guess. Lots of swimming this week too. Then maybe if I'm absolutely alright, I can still do the brick on the weekend.
I just would like 1 or 2 of those confidence-boosting runs, the run is the only thing that worries me. Would like to not end up with a longer run than bike