Today I’ve got a guest writer on the blog to tell us why deep water running (DWR) might be the perfect exercise for middle-aged women.
Kiri is one of the coaches at my deep water running classes and she has kindly written this blog post to tell my readers a little bit more about what deep water running is and why it might be the perfect form of exercise for women in midlife.
Over to Kiri –
Hi! My name is Kiri Price. I am a Running Coach (Athletics NZ Accredited) with a passion for the marathon distance. I have been based at AUT Millennium on the North Shore (Auckland) since 2009. My background in the fitness industry started when I qualified as a Personal Trainer many years ago and worked as a gym instructor. I’m now also a swim, water safety and aqua Instructor, so there are a few strings to my bow, and I’ve gained valuable experience from all those roles.
Why and how I started coaching DWR
My career diversified into Deep Water Running (DWR) when I sustained a significant injury in 2009 and was unable to run for several months. Swimming laps of the pool did not give me the same fulfilment as running so I started running in the pool. Back then not many people were pool running, and everything I did was self-taught and I was my own experiment of one. Pool running ticked all the boxes for me. It gave me the tools to rehabilitate my injury, maintain my marathon fitness and get back into my sport sooner. DWR gave me my running back and that is why I am so passionate about what I coach.
I soon began taking my runners into the pool which sparked interest from others. So I started taking one group session a week. I’m now coaching multiple group sessions per week, working with sports teams and individuals and I have continuously used DWR as part of my own training regime and been able to tick off over 185 marathons to date.
So why might DWR be the perfect exercise for middle-aged women?
Running in deep water is biomechanically the closest cross-training activity to land running. It challenges both your muscles and cardiovascular system but all the while eliminating the impact on your joints. It can be utilised by runners and non-runners alike. The beauty of exercising in the water is that everyone is able to work at their own pace and within their own capacity, no matter their age or their stage (where they are in their fitness journey).
The benefits of DWR for middle-aged women
The benefits of DWR are numerous, not only from a physiological perspective but also from a mental perspective. When you’re unable to do what you normally do, this can lead to a feeling of losing your identity, your spark, your mo-jo and those happy endorphins that are released when you exercise, just aren’t there.
For women, especially menopausal women experiencing hot flushes, fatigue, mood swings, sore joints and weight gain (I know, I’m going through it all myself right now) exercising in deep water is a great way to get an aerobic workout while incorporating some HIIT training in there as well.
HIIT is high-intensity interval training. It helps combat weight gain and a slowing metabolism by improving the body’s ability to use fat and carbohydrates for fuel. It also strengthens the cardiovascular system and increases people’s physical ability and mental toughness to work harder for longer. Plus it helps maintain the fast-twitch muscle fibres that tend to slow down as we age.
(The water offers great resistance too. This strength training would help with muscle and bone strength and density.)
And the best bit, as you use a flotation belt for optimal movement – your head and shoulders are out of the water so no wet hair and goggle eyes. You can even hold a conversation while having a great workout, so it’s social and fun.
Related: How to deal with perimenopause weight gain
What kind of changes can you expect after doing DWR for a while?
Most people begin to experience the benefits of DWR after just a few sessions. Their capacity for those day to day activities may increase; they can walk further, garden for longer, move and feel better and even sleep better. They see improvements in their muscle tone and how their clothes fit. And they’re more mindful of how their body moves and what it can do.
So you can now see why deep water running might be the perfect exercise for middle-aged women.
(Runners will find they can increase their training volume without adding extra stress to the body. Their running mechanics improve, their recovery from harder sessions or events improve.)
Related: 10 great ways to ease the pain caused by arthritis
Some other factors to note
As a running coach, I am pedantic about how people move in the pool. So I focus on teaching good running technique. I want people to optimise their time in the water and get the most out of their sessions. And to get out of the pool feeling better than when they got in. I also want people to be able to move without pain and listen to their bodies, doing what they can, with what they have, to the best of their ability!
Kiri
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Thanks so much to Kiri for her informative insight and knowledge of DWR. It’s always a pleasure attending classes with this sweet coach. In addition to feeling confident that I’m getting a great workout because Kiri has DWR experience and her coaching is knowledge-based, she also makes classes hugely fun.
You might also want to read: 3 great exercises to get excited about in midlife
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