Whether you're an injured runner or looking to add something new to your fitness routine, one technique worth considering is deep water running or aquajogging. Basically, it is running in water deep enough to stop your feet from touching the bottom of the pool. Many coaches use it as a rehabilitation tool as it allows athletes to maintain a high level of fitness when injured. Forced to maintain an upright position in the water, pool runners can strengthen areas often neglected on land such as the upper body, core and stabilising muscles. And the faster you move in the water, the harder you have to work. Recovery from land-based workouts often takes longer than deep water running sessions because of the impact and stress on the body. However, it is still a skill that needs to be developed in order to have the desired training effect. The basics are the same as the natural running motion. You reach with your leading leg and pull it back through the water strongly and evenly. The front foot should land in front of the body's centre of gravity (but be sure to keep the knees slightly lower than in land running). The trailing leg should be actively pulled forward and then actively flexed at the hip during take-off. It's important to run and not swim, so the palms of the hands should be facing inward to slice through the water. If you bob up and down or move backwards you're doing it wrong. Keep your head up and your eyes looking straight in front. Lean slightly forward, but not so far that you have to dog paddle. Your elbows should be at your side, bent 90 degrees. As for training aids, there are two types - flotation devices and tethers - which allow the runner to perfect their style and control the intensity. The flotation device can be either a belt or lifejacket. Although both suspend the runner in a vertical position and keep the head above the water, most people seem to prefer the belt because the life jacket tends to restrict arm movement. The tether is attached to the flotation device or runner and anchors them to the side of the pool. It increases the resistance and helps the runner maintain a better vertical position. Of course, you can run in the pool without aids, but it requires much more strength and endurance and often your technique suffers trying to stay afloat. Before you jump in with both feet, it's a good idea to have someone look at your technique. Once you have yours down pat, start by running for 20-minute sessions, with a break after 10 minutes. After a month of deep water running once a week, increase the duration by 10 minutes. Once you've hit the 30-minute mark you can start lifting the intensity. Try doing two minutes of running at 70 per cent of your maximum, followed by two minutes of easy water running. Repeat this three to five times. Another plan is to sprint as hard as you can for 30 to 60 seconds, followed by one or two minutes of easy strides. Repeat this five to 10 times. Before you begin, warm up and cool down for at least 10 minutes. And, as always, if you're new to exercise, check with your doctor first.