Deep Water Running

Deep Water Running is a non-impact form of running done in place in the water wearing a flotation belt. Move your arms and legs as though you're running on land; the water adds another layer of challenge to the workout.

This seven-week course is directed by Robert J. Valentine, the program director for Blue Ocean Swimming and a longtime coach for Doug Stern's Deep Water Running. Valentine is also a professional swimming coach with more than 20 years of experience.

Benefits

Non-impact exercise for aerobic fitness
Simulates land running and provides cross-training for runners
Class sessions include imaginary cross country courses, interval training, hill pacing, and sprint
Beginners welcome

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2012 SESSIONS

There are Monday evening (7:00 p.m.), Wednesday evening (6:45 p.m.), and Thursday evening (7:00 p.m.) sessions; seven classes per session. You may register for only one class per week and your commitment to that scheduled class is for the full seven-class session.

Session	Day	Start Date
CDW-12A	Monday	January 2
CDW-12B	Wednesday	January 4
CDW-12C	Thursday	January 5
CDW-12D	Monday	February 20
CDW-12E	Wednesday	February 22
CDW-12F	Thursday	February 23
CDW-12G	Monday	April 9
CDW-12H	Wednesday	April 11
CDW-12I	Thursday	April 12
CDW-12J	Monday	June 4
CDW-12K	Wednesday	June 6
CDW-12L	Thursday	June 7
CDW-12M	Monday	July 23
CDW-12N	Wednesday	July 25
CDW-12O	Thursday	July 26
CDW-12P	Monday	September 10
CDW-12Q	Wednesday	September 12
CDW-12R	Thursday	September 13
CDW-12S	Monday	October 29
CDW-12T	Wednesday	October 31
CDW-12U	Thursday	November 1

ADDITIONAL INFORMATION

Location

Monday session:
7:00 p.m.
John Jay College, 899 10th Avenue (between West 58th and 59th streets). Take the escalator down one level and then take the elevator to the basement. The pool is on the left..

Wednesday session:
6:45 p.m.
St. Bartholomew’s Church, 325 Park Avenue (50th Street)

Thursday session:
7:00 p.m.
St. Bartholomew’s Church, 325 Park Avenue (50th Street)

Structure
Classes are 45 minutes and limited to 30 participants. Each class consists of a stretching and strengthening warm-up, a 30-minute aerobic workout, and a cool-down of gentle stretching. Because Deep Water Running is stationary, people of all levels can be in class side by side. (There are no make-up classes after the session ends.)

What to Wear/What to Bring
Bring a bathing suit and towel. A water bottle is recommended. Flotation belts are provided, and locker rooms and showers are available.

Fees
Per session:
NYRR Members: $140
Non-Members: $150