I’ll admit it looks silly, but pool running is one of the best forms of cross training for runners. It has the many cardio boosting benefits of normal running but the water creates a low-impact environment so there’s less chance for injury.

Injury is possibly the most dreaded word in the running world and the constant strain from your feet pounding the pavement definitely increases the risk. The good news is water workouts can be done in place of running as injury prevention.

With any new running program a few minor aches and pains are to be expected. If those aches and pains become more frequent listen to your body. Instead of pushing to the breaking point, opt for a day in the pool. You don’t have to sacrifice your body’s well being to have a great workout!

What you need:

• a pool
• a flotation device (optional but great for beginners)
• a timing watch
• a positive attitude (especially if you’re rehabbing an injury)

Holly has suffered a stress fracture and she is using pool running to stay fit while her injury heals.

To begin, place a flotation device tightly around your waist (you can rent these from your pool). This will help you stay upright so you can focus on your form instead of trying to stay afloat.

In the pool, running mechanics are very similar to normal running except you will be moving a lot slower. Your knee drive should be similar to normal running and the front foot should “land” in front of the body. Your trail leg will need to be actively pulled forward because of the water resistance.

Keep your body upright, remember you are running not swimming. Your hands should form relaxed fists so you don’t cup the water and bend your arms to roughly 90 degrees.

Choosing to crosstrain can feel like torture for some runners. The guilt of taking a day off the track seems counterproductive but in the long run (no pun intended) choosing recovery is the best way to stay injury free!

As runners, we learn to push through pain and discomfort. However, we are often stubborn when it comes to listening to our own bodies.

When you are in tune with your body, you can recognize the signs that tell you to rest to prevent the onset of an injury. Runners that can recognize these signs often choose to ignore them, and push through the pain because we don't want to miss a workout, but listening to what your body needs is the best way to keep you running strong.

Any time I have ever had a running injury, I always look backwards to what occurred leading up to the injury. Every time, there were warning signs - and now, after 12 years of competitive running and two stress fractures this year, I finally know when I am in danger of another injury.

For me, the signs that I am overtraining or need to take an extra day off begins with nagging pains in a tendon. Often, the pain is not bad enough to warrant a day off, but it's enough for me to be aware of it. Secondly, my injuries are always preceded by a bad cold or flu. Before both of my stress fractures, and a tendon injury in ’08, I came down with a lingering flu-like cold. Before my first stress fracture, I even lost my voice for a couple of weeks, but I foolishly did not take time off from running. Irritability is also a sign of overtraining for me.

Every runner is different. Often runners who are over-training report difficulty sleeping, an increased heart rate, or lack of motivation. The important thing is to recognize the warning signs that your body gives you.

As I become a more mature runner, I am more in tune with the needs of my body, especially during periods of intense training and racing. Last week, after a hard, 15 mile run, I felt a nagging in my ankle, coupled with feelings of stress. Instead of training through it, I took two days of complete rest, and visited the physical therapist to have it worked on right away. Those two things knocked out the nagging pain, and I probably prevented a more serious injury. Three days later, I went on to place 2nd in an 8k!

Listen to your body! Racing and hard training is enough of a challenge without being injured. Stay healthy out there.

How are you listening to your body?