If you exercise or train on a regular basis, there is a good chance you have been injured or have overtrained at some point.

In the wake of injury, you may have faced a period of recommended or forced inactivity resulting in a loss of the fitness you worked so hard to gain. This so-called "detraining" is reflected in reductions of metabolic and exercise capacities that begin to occur within two weeks of stopping or significantly reducing regular exercise. Thus, the age-old saying, "Use it or lose it" proves to be true.

I (Lisa) have been guilty on several occasions of continuing to run while ignoring the warning signs of injury, only to be relegated to the miserable ranks of the non-running. This is followed by the frustrating, gradual return to exercise and a re-climbing of the fitness ladder. As discouraging as this can be, there are some alternatives. The good news is that fitness level can be maintained with reduced training if intensity and specificity of cross training can be kept high.

The problem with many injuries is that it is difficult to find a cross training activity that does not continue to aggravate the injury during the healing process. For runners specifically and athletes in general, deep-water running can be an excellent way to maintain (or even improve) fitness without the impact or resistance of other cross-training exercises.

It seems simple that if you know how to run, then you know how to water run. Techniques may vary. Some insist that you must try to replicate land running form as much as possible while others maintain that reaching similar cardiovascular intensities is more important and form is secondary.

Regardless, there are a few things to think about when it comes to water running and technique. First, your stride will obviously be slower due to the increased resistance of the water. Expect a lower heart rate of minus-10 percent than a workout of the same intensity on land. Second, a common tendency is to lean forward or to compromise normal running motion with the arms and legs. Pay attention to posture, making sure it is upright, keep your chest lifted, head up, shoulders directly above hips and abdominals engaged. Make sure that your arms and legs are replicating running form and not splaying out to the sides.

Lastly, in a group setting, it is important to recognize that some athletes will move forward in the water more quickly than others and some will actually stay relatively still. Distance should not be used as the indicator or measurement of your workout. Instead, take note of perceived exertion and build up your time spent at higher intensities. In order to maintain fitness with water running, it is crucial to incorporate some sort of intervals to make sure you are at a high enough intensity. This also can help pass the time, as there is no hiding the fact that water running in its simplest form is extremely boring.

Water running can help keep you mentally sane and put you in a more positive mood while keeping you fit and allowing for healing. Even when you are injury-free, water running can be an active recovery exercise after long or difficult workouts. So before a physical injury begins to affect your mental attitude and lengthen healing time, consider water running as a safe and viable part of the recovery process.