Aquatic jogging provides you with a way to walk or jog while avoiding the impact incurred from walking or jogging on land. According to the Arthritis Foundation, water provides 12 times the resistance of air, so you can strengthen and tone your muscles while jogging in the water. Aquatic jogging is especially beneficial for those who have joint pain, who are recovering from an injury or who are pregnant.

Shallow Water Jogging

Stand in water at a depth between knee-level and chest-level for shallow water jogging. Jogging in shallower water will increase the impact and decrease resistance, while deeper water will increase resistance and decrease impact, so choose a depth you feel comfortable jogging in. Jog just as you would on land: Move your arms and legs in concert, jogging back and forth across the width of the swimming pool. You can change the water depth as you go, increasing and decreasing resistance and impact for a more varied workout.

Deep Water Jogging

Use a water noodle or a special aqua belt to help keep yourself afloat while jogging in deep water. If you use a noodle, place the noodle between your legs. Jog one of two ways: pushing through the water just as you would as if jogging on land, or swinging your arms and legs pendulum-style with your arms and legs extended straight in the water.

Increasing Difficulty

Increase the difficulty of your water jogging workout by holding aquatic dumbbells in your hands or wearing water webs to push and pull against the resistance of the water. Change the motion of your legs by lifting your knees high, bending your knees and kicking your buttocks, moving sideways through the water or running backward. The Arthritis Foundation also suggests running in intervals, pushing yourself hard as you cross the pool in one direction, then slowing down to return across the pool.