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Why do I get to stand on the pool deck and tell you what to do?

It was never my intention to become a Triathlon Coach who specialised in Deep Water Running.  Given the opportunity to still be out there “training the house down’ I would be.  So here is my story on how I have become the Coach and DWR’ing Instructor.

Way back when I first started having hip pain, I was a Remedial Massage Therapist and a pretty hard-core Weekend Warrior Triathlete.  My aims for triathlon was pretty simple – to win a race (as in be the first female across the line – in the age group catergory), to qualify and race at an Olympic Distance World Triathlon and break 5hrs in the 70.3.  I trained hard over years to build up my base and did race in the OD World Champs in Australia, and also completed a 70.3 in 5hr 7mins, and came in the top 10 female AG across the line regularly – won my age group a number of times, but never cracked line honours amongst all the ages.  I’m happy with what I have achieved, but it has left me with a pretty good chronic hip injury.

There is a persistent tear in the Labrum of my left hip socket.  I had surgery once in 2007 and again in 2009.  Having had another MRI following my last surgery it shows that the Labrum is still torn, so I no longer train or race in Triathlon.  Through out my rehabilitation I have used DWR’ing to build up my running strength and coordination, which has worked, plus it was a reliable activity to keep me pain free for longer during big training weeks.

Choosing to give up running on land for a year, I used DWR’ing to maintain my fitness in the hope of another ‘come back’  the following season, but as soon as my training volume and intensity increases my hip would start to ache.  This is when the racing door closed and the coaching door opened.  Already having had experience with many types of injuries with my Massage work, and after the completion of my Tri. coaching accreditation I took over coaching from Claire one of the Physio’s who had been running the sessions  that I was attending.  From then word spread that I could help others learn to DWR, and that is what I’ve been doing since 2010!

I don’t coach for the money, I don’t coach as my full time job, I coach and teach DWR’ing because there is a massive hole in the system in Perth for runners and triathletes who need to learn to train effectively in the water.   It is more enjoyable to join a group than train in the water by yourself, I recognise this and give those with or without an injury the option to join me – THE ONLY DWR’ing SESSION IN PERTH that spends the whole hour dedicated to running fitness!

Currently we have a good solid group training for various events (even childbirth!), and winter is usually the busier time for DWR’ing.  So come along meet some the other participants and you will be surprised at how much of a fun workout it is!

So…  that is my story – and although my Tri Racing door is closed at the moment, its definitely not locked, and I will continue my weekend warrior racing in another year or two :).

If you have had experience with DWR’ing and training for an event, PLEASE leave a comment and share your story with other athletes who are looking to confirm that they aren’t wasting their time in the water…

Hope to see you poolside soon,

Jade Lane

M: 0405 493 077

Racing in Hobart to qualify for the OD World Champs


Training for Triathlon

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Tri_nounIt doesn’t really need explaining…  triathlon is a gruelling sport and one that challenges every part of your body, mind and especially your time management.

If your body is struggling with finishing those weekly Km’s set by your coach, come along a try a Deep Water Running session, or tell your training friends who are constantly complaining about tiredness, fatigue and aches.

Spread the word about DWR’ing in perth!  Hope to see you Wednesday.



Jade running a session

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Tips for DWR’ing in the Peak of Winter

Getting in the water in the middle of winter is a challenge for even the most dedicated athlete – Here are my tips to avoid procrastinating and just getting on with a fun session.

  1. Take warm clothes, shoes, and a big fluffly towel to dry off and warm up when you get out.
  2. Choose a pool that is heated, and if that isn’t available put an extra layer of clothes on in the water.
  3. Wear a hat, in the water – it will keep your head warm and stops rain from hitting your face.
  4. When you hop in keep your head, hair and shoulders day.
  5. Go with friends!
  6. Take some good music to play in an ipod that you can clip to your hat and keep dry.
  7. Give yourself a reward when you are finished :)….  a warm hot chocolate drink is what I use when needed.
  8. Make it a routine in your week, don’t think about the session until you are already in the water.

Until I see you poolside – Stay warm and healthy!



Jade running a session



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30th April 2014 coached session has been cancelled

Today’s Deep Water Running session is cancelled.
There may still be a few DWR’ers who attend after work, but you will need to have your own Floatation Belt.

A good session to complete solo in preparation for the 70.3 this weekend includes:
Warm Up – 10mins – steady conversation pace + single leg drills
Main Set – [2mins Steady (60-70%) + 30sec Sprint] x 5 (rest 30secs)
Cool down – 10mins – Overstriding + legs only drill

All the best and see you next week.


M: 0405 493 077

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Wednesday Training Sessions

Just a quick notice that from this week until October – the DWR’ing weekly coached session will be held on Wednesday afternoons from 5.45-6.4pm at Beatty Park Pool, North Perth.

Wednesday Deep Water Running Perthket

Check it out!  Published in the Stadium Triathlon Club‘s weekly newsletter.  Thanks Stadium Tri Club!


By Jade Lane

There is always a surprised look on the triathlete’s face at the end of a ‘real’ Deep Water Running (DWR’ing) session.  Don’t assume that DWR’ing is solely designed for your Nana or injured people, a 60min session will leave you feeling that same running ‘euphoria’ as it would on land.

The water key to providing additional benefits to your running program; it allows your session to be low impact on your body, but on a very high resistance level.   The resistance provides 2 things; a tough training session (as your running gait no longer has a recovery phase) and a big plus of an increased awareness of exactly what your running form ‘feels’ like.

Buoyancy is an important factor in the differences between land and Water Running.  The decrease in gravity from water surroundings does a few interesting things.  Firstly, lowering the impact on your body, so no more sore feet, ankles, knees and hips when you‘re run has finished.   But, interestingly it also keeps your HR low, meaning you can recover faster.  This occurs from lower gravitational pull and with increased pressure on your limbs (similar to wearing a full body compress garment!) your heart doesn’t need to work as hard to return blood flow, which means shorter recovery periods, and feeling fresher after your session.

Does it sounds too good to be true? Possibly…  The downside with DWR’ing is that it isn’t all that exciting. With increased resistance you move slowly through the water and your motivation can quickly disappear.  That is why DWR’ing with a group of mates is good fun, you can catch up on the gossip, keep cool, and work hard all at the same time.  Try it out:  Wednesday 5.45pm – 6.45pm at Beatty Park Pool.

The key points on the basics of DWR’ing can be found at


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