{"id":293,"date":"2019-06-03T08:00:42","date_gmt":"2019-06-03T08:00:42","guid":{"rendered":"https:\/\/michaelphelpsswimspa.com\/blog\/?p=293"},"modified":"2026-03-12T14:02:40","modified_gmt":"2026-03-12T14:02:40","slug":"water-running-workouts","status":"publish","type":"post","link":"https:\/\/michaelphelpsswimspa.com\/blog\/water-running-workouts\/","title":{"rendered":"Water Running Workouts for Your Swim Spa"},"content":{"rendered":"\n<p>Are you ready to run?<\/p>\n\n\n\n<p>Yes, you read that correctly. We want you to run.&nbsp;&nbsp;Yes, we know that here at Master Spas we\u2019re more about the water than pounding the pavement but today is Global Running Day, and we want to celebrate.&nbsp;<\/p>\n\n\n\n<p><a rel=\"noreferrer noopener\" href=\"https:\/\/globalrunningday.org\/\" target=\"_blank\">Global Running Day<\/a> is a worldwide celebration of running and movement. The initiative encourages anyone and everyone to run a lap, go for a walk, or play in the park.&nbsp;<\/p>\n\n\n\n<p>And while we think those are great things, there\u2019s another way to log a run without lacing up your shoes.&nbsp;<\/p>\n\n\n\n<p><a href=\"https:\/\/michaelphelpsswimspa.com\/\" target=\"_blank\" rel=\"noreferrer noopener\">A Michael Phelps Signature Swim Spa<\/a> offers a space to walk, jog, or run against a water current that you choose. Water running can be a great way for runners to cross train without putting extra stress on the body. It\u2019s also a popular method of working through or recovering from an injury.<\/p>\n\n\n\n<p>However, water running can also be a great way for beginner exercisers to add some intensity to their workouts \u2014&nbsp;and keep them interesting.<\/p>\n\n\n\n<p>In honor of Global Running Day, which is June 5, 2019, we are sharing some of our favorite water running workouts.&nbsp;<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter\"><img loading=\"lazy\" decoding=\"async\" width=\"800\" height=\"533\" src=\"https:\/\/michaelphelpsswimspa.com\/blog\/wp-content\/uploads\/2019\/04\/Photo-MP_Swim_Spas-Lifestyle-WebRGB-191403130735.jpg\" alt=\"water running benefits\" class=\"wp-image-251\" srcset=\"https:\/\/michaelphelpsswimspa.com\/blog\/wp-content\/uploads\/2019\/04\/Photo-MP_Swim_Spas-Lifestyle-WebRGB-191403130735.jpg 800w, https:\/\/michaelphelpsswimspa.com\/blog\/wp-content\/uploads\/2019\/04\/Photo-MP_Swim_Spas-Lifestyle-WebRGB-191403130735-300x200.jpg 300w, https:\/\/michaelphelpsswimspa.com\/blog\/wp-content\/uploads\/2019\/04\/Photo-MP_Swim_Spas-Lifestyle-WebRGB-191403130735-768x512.jpg 768w, https:\/\/michaelphelpsswimspa.com\/blog\/wp-content\/uploads\/2019\/04\/Photo-MP_Swim_Spas-Lifestyle-WebRGB-191403130735-390x260.jpg 390w, https:\/\/michaelphelpsswimspa.com\/blog\/wp-content\/uploads\/2019\/04\/Photo-MP_Swim_Spas-Lifestyle-WebRGB-191403130735-520x346.jpg 520w, https:\/\/michaelphelpsswimspa.com\/blog\/wp-content\/uploads\/2019\/04\/Photo-MP_Swim_Spas-Lifestyle-WebRGB-191403130735-740x493.jpg 740w\" sizes=\"auto, (max-width: 800px) 100vw, 800px\" \/><figcaption class=\"wp-element-caption\">When you try water running in a swim spa, you can burn an additional 100 calories during a 30-minute workout.<br><\/figcaption><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\">Benefits of Water Running<\/h2>\n\n\n\n<p>Aqua jogging, or water running as it is also called, is a beneficial form of exercise. Researchers have studied how it can help sedentary individuals to elite runners.<\/p>\n\n\n\n<p>Here\u2019s why you should try it:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Aqua jogging can improve aerobic capacity<\/li>\n\n\n\n<li>Aqua jogging burns more calories than land running, up to an extra 3 calories a minute. It doesn\u2019t sound impressive but when you look at the length of your workout, the additional burn adds up. When you do a 30-minute workout, that translates to almost an additional 100 calories.<\/li>\n\n\n\n<li>Water\u2019s buoyancy offers a low-impact environment that does not stress the joints.<\/li>\n\n\n\n<li>It\u2019s a total body workout, encouraging you to use your legs, arms, and core.<\/li>\n\n\n\n<li>An article in the Journal of Obesity reported that after six weeks in an aqua jogging program, participants saw improvements in body composition, aerobic fitness, and quality of life. And all of that was without changing their diets.&nbsp;<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">5 Aqua Jogging Workouts for Your Michael Phelps Signature Swim Spa<\/h2>\n\n\n\n<p>Just like land-based running, you can add interest to your workout by changing the duration and intensity. With a Michael Phelps swim spa by Master Spas,&nbsp;you can program a workout to change the strength of the current at select intervals. It\u2019s similar to using a treadmill to change the speed of the belt or using one of the program buttons.<\/p>\n\n\n\n<p>However, you will have to focus on your effort rather than a pace. Think about what feels easy, moderate, hard, and all out. More than that, it\u2019s all about doing a workout that feels good and makes you feel empowered.<\/p>\n\n\n\n<p>Quick tip: Form is key. Make sure to keep an upright posture with core and buttocks muscles engaged.&nbsp;<\/p>\n\n\n\n<h4 class=\"wp-block-heading\">15-Minute Aqua Jogging Workout<\/h4>\n\n\n\n<p>5 minutes at an easy pace to warm up<\/p>\n\n\n\n<p>2 minutes moderate<\/p>\n\n\n\n<p>1 minute hard<\/p>\n\n\n\n<p>2 minutes moderate<\/p>\n\n\n\n<p>5 minutes easy to cool down<\/p>\n\n\n\n<h4 class=\"wp-block-heading\">20-Minute Aqua Jogging Workout&nbsp;<\/h4>\n\n\n\n<p>5 minutes at an easy pace to warm up<\/p>\n\n\n\n<p>1 minute moderate<\/p>\n\n\n\n<p>1 minute easy<\/p>\n\n\n\n<p>1 minute moderate<\/p>\n\n\n\n<p>1 minute hard<\/p>\n\n\n\n<p>2 minutes easy<\/p>\n\n\n\n<p>2 minutes moderate<\/p>\n\n\n\n<p>2 minutes hard<\/p>\n\n\n\n<p>5 minutes easy to cool down<\/p>\n\n\n\n<h4 class=\"wp-block-heading\">30-Minute Aqua Jogging Workout<\/h4>\n\n\n\n<p>5 minutes at an easy pace to warm up<\/p>\n\n\n\n<p><em>Repeat the following 10 times:<\/em><\/p>\n\n\n\n<p>90 seconds easy<\/p>\n\n\n\n<p>30 seconds hard<\/p>\n\n\n\n<p>5 minutes easy to cool down<\/p>\n\n\n\n<h4 class=\"wp-block-heading\">45-Minute Aqua Jogging Workout<\/h4>\n\n\n\n<p>5 minutes at an easy pace to warm up<\/p>\n\n\n\n<p><em>Repeat the following 5 times:<\/em><\/p>\n\n\n\n<p>5 minutes moderate to moderate-hard<\/p>\n\n\n\n<p>2 minutes easy<\/p>\n\n\n\n<p>5 minutes easy to cool down<\/p>\n\n\n\n<h4 class=\"wp-block-heading\">60-Minute Aqua Jogging Workout<\/h4>\n\n\n\n<p>5 minutes at an easy pace to warm up<\/p>\n\n\n\n<p>5 minutes moderate<\/p>\n\n\n\n<p>5 minutes easy<\/p>\n\n\n\n<p>5 minutes hard<\/p>\n\n\n\n<p>4 minutes moderate<\/p>\n\n\n\n<p>4 minutes easy<\/p>\n\n\n\n<p>4 minutes hard<\/p>\n\n\n\n<p>3 minutes moderate<\/p>\n\n\n\n<p>3 minutes easy<\/p>\n\n\n\n<p>3 minutes hard<\/p>\n\n\n\n<p>2 minutes moderate<\/p>\n\n\n\n<p>2 minutes easy&nbsp;<\/p>\n\n\n\n<p>2 minutes hard<\/p>\n\n\n\n<p>1 minute moderate<\/p>\n\n\n\n<p>1 minute easy<\/p>\n\n\n\n<p>1 minute hard<\/p>\n\n\n\n<p>10 minutes easy to cool down<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"<p>Are you ready to run? Yes, you read that correctly. We want you to run.&nbsp;&nbsp;Yes, we know that here at Master Spas we\u2019re more about the water than pounding the pavement but today is Global Running Day, and we want to celebrate.&nbsp; Global Running Day is a worldwide celebration of running and movement. The initiative [&hellip;]<\/p>\n","protected":false},"author":6,"featured_media":252,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[7],"tags":[],"class_list":["post-293","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-fitness"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.1.1 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Water Running Workouts for Your Swim Spa -<\/title>\n<meta name=\"description\" content=\"Celebrate Global Running day by taking your run to the swim spa! With water running workouts, you can improve cardio fitness without pounding the pavement.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/michaelphelpsswimspa.com\/blog\/water-running-workouts\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Water Running Workouts for Your Swim Spa -\" \/>\n<meta property=\"og:description\" content=\"Celebrate Global Running day by taking your run to the swim spa! With water running workouts, you can improve cardio fitness without pounding the pavement.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/michaelphelpsswimspa.com\/blog\/water-running-workouts\/\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/MasterSpas\/\" \/>\n<meta property=\"article:published_time\" content=\"2019-06-03T08:00:42+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2026-03-12T14:02:40+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/michaelphelpsswimspa.com\/blog\/wp-content\/uploads\/2019\/04\/Photo-MP_Swim_Spas-Lifestyle-WebRGB-221503061116.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"800\" \/>\n\t<meta property=\"og:image:height\" content=\"579\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Kim\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@masterspas\" \/>\n<meta name=\"twitter:site\" content=\"@masterspas\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Kim\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"4 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/michaelphelpsswimspa.com\/blog\/water-running-workouts\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/michaelphelpsswimspa.com\/blog\/water-running-workouts\/\"},\"author\":{\"name\":\"Kim\",\"@id\":\"https:\/\/michaelphelpsswimspa.com\/blog\/#\/schema\/person\/d100c4d4e775758302b62eb9f146e018\"},\"headline\":\"Water Running Workouts for Your Swim Spa\",\"datePublished\":\"2019-06-03T08:00:42+00:00\",\"dateModified\":\"2026-03-12T14:02:40+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/michaelphelpsswimspa.com\/blog\/water-running-workouts\/\"},\"wordCount\":672,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/michaelphelpsswimspa.com\/blog\/#organization\"},\"image\":{\"@id\":\"https:\/\/michaelphelpsswimspa.com\/blog\/water-running-workouts\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/michaelphelpsswimspa.com\/blog\/wp-content\/uploads\/2019\/04\/Photo-MP_Swim_Spas-Lifestyle-WebRGB-221503061116.jpg\",\"articleSection\":[\"Fitness\"],\"inLanguage\":\"en-US\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/michaelphelpsswimspa.com\/blog\/water-running-workouts\/\",\"url\":\"https:\/\/michaelphelpsswimspa.com\/blog\/water-running-workouts\/\",\"name\":\"Water Running Workouts for Your Swim Spa -\",\"isPartOf\":{\"@id\":\"https:\/\/michaelphelpsswimspa.com\/blog\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/michaelphelpsswimspa.com\/blog\/water-running-workouts\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/michaelphelpsswimspa.com\/blog\/water-running-workouts\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/michaelphelpsswimspa.com\/blog\/wp-content\/uploads\/2019\/04\/Photo-MP_Swim_Spas-Lifestyle-WebRGB-221503061116.jpg\",\"datePublished\":\"2019-06-03T08:00:42+00:00\",\"dateModified\":\"2026-03-12T14:02:40+00:00\",\"description\":\"Celebrate Global Running day by taking your run to the swim spa! With water running workouts, you can improve cardio fitness without pounding the pavement.\",\"breadcrumb\":{\"@id\":\"https:\/\/michaelphelpsswimspa.com\/blog\/water-running-workouts\/#breadcrumb\"},\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/michaelphelpsswimspa.com\/blog\/water-running-workouts\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/michaelphelpsswimspa.com\/blog\/water-running-workouts\/#primaryimage\",\"url\":\"https:\/\/michaelphelpsswimspa.com\/blog\/wp-content\/uploads\/2019\/04\/Photo-MP_Swim_Spas-Lifestyle-WebRGB-221503061116.jpg\",\"contentUrl\":\"https:\/\/michaelphelpsswimspa.com\/blog\/wp-content\/uploads\/2019\/04\/Photo-MP_Swim_Spas-Lifestyle-WebRGB-221503061116.jpg\",\"width\":800,\"height\":579,\"caption\":\"Aqua jogging, or water running, can help improve your aerobic capacity without the pounding on your joints.\"},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/michaelphelpsswimspa.com\/blog\/water-running-workouts\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Home\",\"item\":\"https:\/\/michaelphelpsswimspa.com\/blog\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"Water Running Workouts for Your Swim Spa\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/michaelphelpsswimspa.com\/blog\/#website\",\"url\":\"https:\/\/michaelphelpsswimspa.com\/blog\/\",\"name\":\"\",\"description\":\"Michael Phelps Signature Swim Spa Blog\",\"publisher\":{\"@id\":\"https:\/\/michaelphelpsswimspa.com\/blog\/#organization\"},\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\/\/michaelphelpsswimspa.com\/blog\/?s={search_term_string}\"},\"query-input\":{\"@type\":\"PropertyValueSpecification\",\"valueRequired\":true,\"valueName\":\"search_term_string\"}}],\"inLanguage\":\"en-US\"},{\"@type\":\"Organization\",\"@id\":\"https:\/\/michaelphelpsswimspa.com\/blog\/#organization\",\"name\":\"Master Spas Inc.\",\"url\":\"https:\/\/michaelphelpsswimspa.com\/blog\/\",\"logo\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/michaelphelpsswimspa.com\/blog\/#\/schema\/logo\/image\/\",\"url\":\"https:\/\/michaelphelpsswimspa.com\/blog\/wp-content\/uploads\/2017\/06\/mplogo-black.png\",\"contentUrl\":\"https:\/\/michaelphelpsswimspa.com\/blog\/wp-content\/uploads\/2017\/06\/mplogo-black.png\",\"width\":1013,\"height\":267,\"caption\":\"Master Spas Inc.\"},\"image\":{\"@id\":\"https:\/\/michaelphelpsswimspa.com\/blog\/#\/schema\/logo\/image\/\"},\"sameAs\":[\"https:\/\/www.facebook.com\/MasterSpas\/\",\"https:\/\/x.com\/masterspas\",\"https:\/\/www.instagram.com\/masterspas\/\",\"https:\/\/www.pinterest.com\/masterspas\/\",\"https:\/\/www.youtube.com\/user\/MasterSpas\"]},{\"@type\":\"Person\",\"@id\":\"https:\/\/michaelphelpsswimspa.com\/blog\/#\/schema\/person\/d100c4d4e775758302b62eb9f146e018\",\"name\":\"Kim\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/michaelphelpsswimspa.com\/blog\/#\/schema\/person\/image\/\",\"url\":\"https:\/\/secure.gravatar.com\/avatar\/936e55552019eaec34b88c99faf9fd7ba3d9810a59344f43b4f82f4bdd6b72db?s=96&d=mm&r=g\",\"contentUrl\":\"https:\/\/secure.gravatar.com\/avatar\/936e55552019eaec34b88c99faf9fd7ba3d9810a59344f43b4f82f4bdd6b72db?s=96&d=mm&r=g\",\"caption\":\"Kim\"}}]}<\/script>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"Water Running Workouts for Your Swim Spa -","description":"Celebrate Global Running day by taking your run to the swim spa! With water running workouts, you can improve cardio fitness without pounding the pavement.","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/michaelphelpsswimspa.com\/blog\/water-running-workouts\/","og_locale":"en_US","og_type":"article","og_title":"Water Running Workouts for Your Swim Spa -","og_description":"Celebrate Global Running day by taking your run to the swim spa! With water running workouts, you can improve cardio fitness without pounding the pavement.","og_url":"https:\/\/michaelphelpsswimspa.com\/blog\/water-running-workouts\/","article_publisher":"https:\/\/www.facebook.com\/MasterSpas\/","article_published_time":"2019-06-03T08:00:42+00:00","article_modified_time":"2026-03-12T14:02:40+00:00","og_image":[{"width":800,"height":579,"url":"https:\/\/michaelphelpsswimspa.com\/blog\/wp-content\/uploads\/2019\/04\/Photo-MP_Swim_Spas-Lifestyle-WebRGB-221503061116.jpg","type":"image\/jpeg"}],"author":"Kim","twitter_card":"summary_large_image","twitter_creator":"@masterspas","twitter_site":"@masterspas","twitter_misc":{"Written by":"Kim","Est. reading time":"4 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/michaelphelpsswimspa.com\/blog\/water-running-workouts\/#article","isPartOf":{"@id":"https:\/\/michaelphelpsswimspa.com\/blog\/water-running-workouts\/"},"author":{"name":"Kim","@id":"https:\/\/michaelphelpsswimspa.com\/blog\/#\/schema\/person\/d100c4d4e775758302b62eb9f146e018"},"headline":"Water Running Workouts for Your Swim Spa","datePublished":"2019-06-03T08:00:42+00:00","dateModified":"2026-03-12T14:02:40+00:00","mainEntityOfPage":{"@id":"https:\/\/michaelphelpsswimspa.com\/blog\/water-running-workouts\/"},"wordCount":672,"commentCount":0,"publisher":{"@id":"https:\/\/michaelphelpsswimspa.com\/blog\/#organization"},"image":{"@id":"https:\/\/michaelphelpsswimspa.com\/blog\/water-running-workouts\/#primaryimage"},"thumbnailUrl":"https:\/\/michaelphelpsswimspa.com\/blog\/wp-content\/uploads\/2019\/04\/Photo-MP_Swim_Spas-Lifestyle-WebRGB-221503061116.jpg","articleSection":["Fitness"],"inLanguage":"en-US"},{"@type":"WebPage","@id":"https:\/\/michaelphelpsswimspa.com\/blog\/water-running-workouts\/","url":"https:\/\/michaelphelpsswimspa.com\/blog\/water-running-workouts\/","name":"Water Running Workouts for Your Swim Spa -","isPartOf":{"@id":"https:\/\/michaelphelpsswimspa.com\/blog\/#website"},"primaryImageOfPage":{"@id":"https:\/\/michaelphelpsswimspa.com\/blog\/water-running-workouts\/#primaryimage"},"image":{"@id":"https:\/\/michaelphelpsswimspa.com\/blog\/water-running-workouts\/#primaryimage"},"thumbnailUrl":"https:\/\/michaelphelpsswimspa.com\/blog\/wp-content\/uploads\/2019\/04\/Photo-MP_Swim_Spas-Lifestyle-WebRGB-221503061116.jpg","datePublished":"2019-06-03T08:00:42+00:00","dateModified":"2026-03-12T14:02:40+00:00","description":"Celebrate Global Running day by taking your run to the swim spa! With water running workouts, you can improve cardio fitness without pounding the pavement.","breadcrumb":{"@id":"https:\/\/michaelphelpsswimspa.com\/blog\/water-running-workouts\/#breadcrumb"},"inLanguage":"en-US","potentialAction":[{"@type":"ReadAction","target":["https:\/\/michaelphelpsswimspa.com\/blog\/water-running-workouts\/"]}]},{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/michaelphelpsswimspa.com\/blog\/water-running-workouts\/#primaryimage","url":"https:\/\/michaelphelpsswimspa.com\/blog\/wp-content\/uploads\/2019\/04\/Photo-MP_Swim_Spas-Lifestyle-WebRGB-221503061116.jpg","contentUrl":"https:\/\/michaelphelpsswimspa.com\/blog\/wp-content\/uploads\/2019\/04\/Photo-MP_Swim_Spas-Lifestyle-WebRGB-221503061116.jpg","width":800,"height":579,"caption":"Aqua jogging, or water running, can help improve your aerobic capacity without the pounding on your joints."},{"@type":"BreadcrumbList","@id":"https:\/\/michaelphelpsswimspa.com\/blog\/water-running-workouts\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Home","item":"https:\/\/michaelphelpsswimspa.com\/blog\/"},{"@type":"ListItem","position":2,"name":"Water Running Workouts for Your Swim Spa"}]},{"@type":"WebSite","@id":"https:\/\/michaelphelpsswimspa.com\/blog\/#website","url":"https:\/\/michaelphelpsswimspa.com\/blog\/","name":"","description":"Michael Phelps Signature Swim Spa Blog","publisher":{"@id":"https:\/\/michaelphelpsswimspa.com\/blog\/#organization"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/michaelphelpsswimspa.com\/blog\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"en-US"},{"@type":"Organization","@id":"https:\/\/michaelphelpsswimspa.com\/blog\/#organization","name":"Master Spas Inc.","url":"https:\/\/michaelphelpsswimspa.com\/blog\/","logo":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/michaelphelpsswimspa.com\/blog\/#\/schema\/logo\/image\/","url":"https:\/\/michaelphelpsswimspa.com\/blog\/wp-content\/uploads\/2017\/06\/mplogo-black.png","contentUrl":"https:\/\/michaelphelpsswimspa.com\/blog\/wp-content\/uploads\/2017\/06\/mplogo-black.png","width":1013,"height":267,"caption":"Master Spas Inc."},"image":{"@id":"https:\/\/michaelphelpsswimspa.com\/blog\/#\/schema\/logo\/image\/"},"sameAs":["https:\/\/www.facebook.com\/MasterSpas\/","https:\/\/x.com\/masterspas","https:\/\/www.instagram.com\/masterspas\/","https:\/\/www.pinterest.com\/masterspas\/","https:\/\/www.youtube.com\/user\/MasterSpas"]},{"@type":"Person","@id":"https:\/\/michaelphelpsswimspa.com\/blog\/#\/schema\/person\/d100c4d4e775758302b62eb9f146e018","name":"Kim","image":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/michaelphelpsswimspa.com\/blog\/#\/schema\/person\/image\/","url":"https:\/\/secure.gravatar.com\/avatar\/936e55552019eaec34b88c99faf9fd7ba3d9810a59344f43b4f82f4bdd6b72db?s=96&d=mm&r=g","contentUrl":"https:\/\/secure.gravatar.com\/avatar\/936e55552019eaec34b88c99faf9fd7ba3d9810a59344f43b4f82f4bdd6b72db?s=96&d=mm&r=g","caption":"Kim"}}]}},"_links":{"self":[{"href":"https:\/\/michaelphelpsswimspa.com\/blog\/wp-json\/wp\/v2\/posts\/293","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/michaelphelpsswimspa.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/michaelphelpsswimspa.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/michaelphelpsswimspa.com\/blog\/wp-json\/wp\/v2\/users\/6"}],"replies":[{"embeddable":true,"href":"https:\/\/michaelphelpsswimspa.com\/blog\/wp-json\/wp\/v2\/comments?post=293"}],"version-history":[{"count":5,"href":"https:\/\/michaelphelpsswimspa.com\/blog\/wp-json\/wp\/v2\/posts\/293\/revisions"}],"predecessor-version":[{"id":2116,"href":"https:\/\/michaelphelpsswimspa.com\/blog\/wp-json\/wp\/v2\/posts\/293\/revisions\/2116"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/michaelphelpsswimspa.com\/blog\/wp-json\/wp\/v2\/media\/252"}],"wp:attachment":[{"href":"https:\/\/michaelphelpsswimspa.com\/blog\/wp-json\/wp\/v2\/media?parent=293"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/michaelphelpsswimspa.com\/blog\/wp-json\/wp\/v2\/categories?post=293"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/michaelphelpsswimspa.com\/blog\/wp-json\/wp\/v2\/tags?post=293"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}