A
erobic fitness is
integral to the
performance of
most physically
demanding military
tasks — whether it’s
marching all night, taking the
1.5-mile running test or shifting
heavy boxes of equipment. Good
aerobic (or cardiovascular) fitness
also reduces the time it takes
soldiers to acclimatise to extreme
climates and to recover from injury.
Running is one of the Army’s
most common forms of aerobic
training, and this booklet
introduces you to some of the
running strategies used to build,
improve and maintain its soldiers’
cardiovascular fitness. You’ll
also find useful information on
technique and injury prevention —
plus a varied running routine to
use when you’ve finished the
16-week basic fitness programme.
The benefiTs of running
• Reduces risk of heart disease
• Burns lots of calories, helping
you lose excess body fat
• Improves your aerobic capacity
• Makes you more fatigue-resistant
• Strengthens muscles, ligaments
and tendons in your lower body
� official Army fitness programme running �
You learned about the importance of warming up before doing any
kind of exercise in Booklet 1. So before you start running, perform stages
1 and 2 of that general warm-up routine, focusing on the lower body if
you are short of time (see examples, left).
After that, try two or three of the following Army warm-up drills to get
you properly warmed up for running. Aim to do one or two repetitions
of 20 metres per drill ...
fAsT feeT ▶
For the first of the moving drills,
stand with your feet together,
then lift them quickly off the floor
one after the other — as if you were
running over hot coals. Travel
forwards but keep your focus
on moving upwards.
six specific warm-up
routines for running
Lower body
MobiLiTy eXerCises
See Booklet 1 (Warm-up &
Flexibility) for a detailed
explanation of each exercise.
Either holding on to a surface at
your side, or just using your
balance, swing your leg in a
controlled manner backwards and
forwards. Keep your torso upright
and bend at the knee as your leg
comes through to the front.
(Note: unlike the other five warm-
up drills that follow, this is a
stationary drill — try doing 1-2 sets
of 20 repetitions for each leg.)
ConTroLLed
Leg swings ▲
Ankles
Knees
Hips
did
you
Know?
Muscles have a tendency to
shorten if they are not fully
stretched after you exercise.
This, over time, can reduce
your joint mobility.
heeLs To buM
While at jogging pace, put your
hands on your bottom and then
bring your heels up to meet them
one after the other as you jog for
a further 20 metres.
side sKipping ▲
Facing sideways, take a big step
out to the side with one leg,
then quickly draw your other leg
towards it in a galloping motion.
After travelling 20 metres, turn
around and repeat, leading with
your other leg.
high-Knee sKips ◀
This is an exaggerated skipping
motion. Skip forward on to one
foot, lifting your knee high up
in front and using your arms in
a running action. Aim to spring
up as high as possible as you skip
from foot to foot.
� official Army fitness programme running �
high Knees
From jogging, bring your
knees up to hip height in front,
without leaning back.
how To
CooL down
When your run is finished,
don’t come to a sudden stop.
Gradually slow down to a jog
or walk for 2-3 minutes, then
finish off by performing the
following stretches (all of which
are outlined in Booklet 1 of this
fitness programme), holding
each stretch for 10-15 seconds
and repeating at least twice.
•Hamstrings
•Quads
•Hip flexors
•Groin
•Glutes
•Calves
The choice of footwear used
by the Army is specific to the
activity they are performing.
Heavy-duty boots are used for
marching — but running shoes
are always used for running, to
reduce the risk of injury.
What should you look for in
a running shoe? Cushioning,
stability, responsiveness,
durability and comfort are the
main factors.
As well as being designed
specifically for running, the
shoe must fit the size and shape
of your foot correctly (you may
have to go up or down a shoe
size) and be in good condition
— worn-out or damaged trainers
will not provide the essential
support and protection you
need. It’s best to buy your
running shoes from a specialist
retailer to ensure you get the
best advice and choice.
your shoe in deTAiL
•Outsole: the rubber outer
layer that sits under the shoe.
“Lugs” on its surface help to
enhance traction and grip.
•Midsole: the most important
part of the shoe — made from
EVA, which is lightweight
and a good shock absorber.
Depending on its density,
the EVA allows for greater
cushioning or support. The
midsole is also where stability-
enhancing features are placed,
such as a “medial post”.
•Upper: the bit that encases
the foot and holds the lacing
case, with reinforcement in
various places to ensure a snug
fit. It is usually made from a
tight weave mesh, which adds
strength and durability but still
allows the foot to breathe.
•Insole: a removable layer
inside, primarily for comfort.
•Heel counter: this should cup
the heel comfortably but not dig
into the Achilles tendon.
•Reflective strips: help with
night visibility.
if The
shoe fiTs ...
running �
how to improve
your running
technique ...
running forM
Your running gait or “cycle” is
divided into two main phases — the
“swing” phase, when the foot is in
the air — and the shorter “stance”
phase, when the foot is on the
ground. Running at a relaxed pace,
ground contact time is around
0.2 seconds and “flight” time is
0.5 seconds. There is a brief
moment when both feet are in the
air, as one comes down to land just
after the other has taken off.
When your foot lands, it rolls
slightly in and forward, and the
arch flattens, to help dissipate the
impact (this is called pronation).
The knee then bends and the
opposite leg pulls through, the
body passing over the supporting
foot to roll off the toes. By this
time, the foot has moved into a
“supinated” position (the arch
stiffens, to give leverage) in which
the pressure is predominantly on
the outside edge of the foot. Many
muscles are involved in this
process, both in stabilising the
joints and facilitating forwards
motion — that’s what makes
running such a great form of
exercise. Try to think about the
following when you run ...
Everyone runs slightly differently, but here
are a few key pointers that should help to
make your running style as smooth and
efficient as possible
heAd
Your head weighs 4.5–5kg, so if you
move it around a lot when you run
you are wasting precious energy.
Look slightly ahead, rather than
down at the ground immediately
in front of you, to maintain
good posture.
shouLders
Keep your shoulders drawn back
but don’t hold them rigid — keep
them relaxed.
ArMs
Move your arms, bent at around
90 degrees at the elbow, in unison
with your legs, but don’t
allow them to swing
across the body.
hAnds
Keep the hands relaxed —
don’t clench your fists,
which can cause
unnecessary tension in
the neck and shoulders.
Abs
Keep your abdominal
muscles gently pulled in
and your trunk upright. Do
not bend forward from the waist.
Knees
Try to keep your knees and feet
in line and think of your overall
movement as being forward, not
up and down or side to side.
feeT
Allow your feet to land underneath
your body, not way out in front,
which causes a “braking” action.
� official Army fitness programme
sTeAdy runs
Steady-paced runs at an easy-to-
moderate intensity (you should be
able to hold a conversation) should
make up the bulk of your training
— particularly in the early stages.
These provide the aerobic base
which underpins more specific and
demanding training later on.
fArTLeK TrAining
“Fartlek” is the Swedish word
for speed play and is a fun,
unstructured way of progressing
from steady running. It entails
running at different speeds, using
landmarks such as trees, lampposts
or variations in the terrain to
increase or decrease pace. The
Army also uses “Parlauf” or “pair
running” in training, in which two
runners take turns to set the pace.
It keeps soldiers on their toes, as
the runner at the back is the one
who dictates the pace.
inTervAL TrAining
This entails faster bursts of effort
interspersed with recovery jogging
If you’re following the Army’s 16-week fitness programme, you’ll notice
that the length and difficulty of the runs progresses as the weeks go on.
It’s essential to vary your running programme — in terms of speed,
distance and terrain. Here are some ways the Army rings the changes
... and vary your
training routine
did
you
Know?
Running on softer surfaces such
as woodland trails, grass and
sand — although more
physically demanding — reduces
the loading on your joints,
and helps to prevent overuse
injuries. It also improves
strength and proprioception
(awareness and stability) in the
lower body muscles. But take
care when running on uneven
surfaces and run in daylight,
or in well-lit areas.
or complete rest — so that you
can work harder than normal, but
only in limited bouts. This is one
of the most effective methods of
elevating your fitness level. During
each running interval, you should
be working hard enough to make
talking difficult.
hiLL running
When running up hills you are
resisting gravity, and so improving
leg strength as well as your aerobic
fitness. Aim for a short, quick
stride with a good knee-lift and
maximum range of movement at
the ankle. Running down hills is
also good training — helping to
strengthen the connective tissues
and improve your leg turnover
and technique. But opt for shallow
slopes and only introduce downhill
running gradually, to avoid muscle
soreness.
Hill training helps to ...
• develop muscle elasticity
• improve stride frequency
• develop coordination,
encouraging the proper use of
arm action
• improve muscular endurance
• develop speed and strength
TeMpo running
Sometimes called “threshold”
running, this is a continuous run
performed at a brisk pace just
below the “lactate threshold” — the
point at which lactic acid builds
up in your muscles faster than it
can be cleared away. Working just
below this threshold helps to push
it up, so you can run faster without
fatiguing. To start with, it’s fine to
break down tempo runs into stages
— like extended intervals.
� official Army fitness programme running �
pTi Tip
Alternate high- and
low-intensity running
sessions for a balanced
programme with
sufficient recovery.
Once you are comfortable
doing a steady run for
30-40 minutes, try some
of these more challenging
sessions. Turn over for an
Army running plan — a
great follow-up to the basic
16-week programme ...
The need
for speed
The Army uses a number of
techniques to improve running
speed among its recruits:
• Sprint-assisted training drills
such as downhill running and
treadmill running, all of which
help to increase soldiers’ stride
frequency.
• Sprint-resisted training drills
which include uphill running,
running wearing weighted
clothing, towing objects such as
tyres (pictured), and running in
sand or snow. These all increase
strength, aerobic and muscular
endurance.
session 1 session 2 session 3 session 4
15min warm-up
6 x 200m
hill repeats
(jog back down
between each)
15min cool-down
how hArd shouLd
i worK?
When you are jogging or warming
up for a run, you should still be
able to talk comfortably (this is
known as “conversation pace”
running). This also goes for
“recovery bouts”.
On steady runs, you should be able
to talk in short sentences.
On harder runs, your breathing
should be heavy and it should be
difficult to say more than a few
words at a time.
In general, the shorter the bout
of running, the harder your effort
should be.
sTride LengTh
And speed
How fast you run is a product of
how big your strides are and how
many you take. The easiest way to
determine your stride rate is to
count the number of times your
right foot lands in one minute. If
you’re in the region of 90 (ie. 180
steps per minute in total), you’re
doing well. If your rate is less than
90, concentrate on taking quicker,
lighter steps — but stay relaxed and
don’t change the way your feet
strike the ground. To speed up,
aim for a higher stride rate rather
than increasing your stride length.
week
1
week
2
week
3
week
4
week
5
week
6
Steady run for
30-40min
Fartlek session:
off-road 30min
Slow, steady run
for 45min
15min warm-up
6 x 200m
hill repeats
(jog back down
between each)
15-min cool-down
Steady run
30-40min
Fartlek session:
off-road 35min
Slow, steady run
for 50min
15min warm-up
8 x 200m
hill repeats
(jog back down
between each)
15min cool-down
Steady run
35-45min
Tempo training:
4 x 5 mins with 2
min rest recovery
Slow, steady run
for 50min
Fartlek session:
off-road 40min
Steady run
35-45min
Tempo training:
4 x 5min with
2min recovery
between each
Slow, steady run
for 55min
Tempo training:
4 x 6min with
2min recovery
between each
Steady run
40-45min
10min warm-up
Interval training:
8-10 x 60sec hard
running, 60sec
jog recoveries
5min cool-down
Low-impact
alternative to
running such as
rowing, cycling
or swimming:
45 min-1 hour
Tempo training:
3 x 8min with
2min recovery
between each
Steady run
40-45min
10min warm-up
Interval training:
8-10 x 60sec hard
running, 60sec
jog recoveries
5min cool-down
Slow steady
run off-road
for 1 hour
10 official Army fitness programme running 11
pTi Tip
Running is thirsty work, so
make sure you stay
hydrated by drinking
before, during and after
your workout. As little
as 2% bodyweight
loss in the form of
fluid can severely
affect your running
performance.
If you’ve completed the Army’s basic 16-week fitness programme
and want a new regime to improve your speed, strength and running
technique, try this fun and varied six-week programme
10 wAys
To reduCe
your risK
of injury
• Don’t run every day. Mix your
sessions up with low-impact
activities such as swimming,
cycling and rowing
• Alternate hard sessions with
easier ones
• Warm up properly, cool down
and stretch each time you run
• Don’t try to progress too
quickly — allow your body to
adapt to the new challenge being
placed upon it
• Wear the right footwear for
your individual needs and the
surfaces you are running on
• Try to find a mixture of
surfaces, rather than always
running on tarmac or concrete
• Build up the strength of your
muscles, tendons, ligaments and
bones through strength training
• Stay well hydrated
• Only increase your mileage/
running time by 5-10 per cent
each week
• Don’t ignore aches and pains.
Running through pain can cause
a full-blown injury
If you are unlucky enough to
sustain an injury, the first
thing to do is rest. If the problem
persists, get advice from a
specialist (eg. a physiotherapist)
as soon as possible.
Running gets a bad name in the injury stakes
because, often, people try to do too much
too soon. You’re already on the right road in
developing your fitness through a progressive
training programme — but here are a few other
steps worth taking to help minimise the risks
how to stay
injury free
Knee pAin
Patellofemoral syndrome, or
“runner’s knee”, is often a result of
the kneecap maltracking, causing
inflammation and pain beneath it.
Prevent by … strengthening your
thighs (see Booklet 4, Lower Body
training), stretching regularly and
wearing appropriate running shoes
shin spLinTs
This term broadly describes
inflammation of the connective
tissue that attaches to the
main shinbone, the tibia.
It causes a general tenderness
or bruised feeling.
Prevent by … changing your
shoes regularly, not running
on hard surfaces all the time,
stretching and strengthening
the lower legs
AnKLe sprAin
“Turning” your ankle may just
result in a slight stretch of the
ligaments while a full-blown
sprain will actually tear the tissues,
causing swelling and bruising.
Prevent by … watching your step,
particularly on uneven ground, and
strengthening your ankles using
single-leg balance exercises or a
wobble board
AChiLLes TendiniTis
This is inflammation of the Achilles
tendon along the back of the lower
leg. You may feel stiff and tender
at the back of the heel, particularly
in the morning and when rising
up on to your toes.
Prevent by … stretching your calves,
wearing the right running shoes,
performing calf raises (Booklet 4)
iLioTibiAL bAnd (iTb)
syndroMe
The ITB is a band of connective
tissue that stretches from the hip
to just below the knee, along the
side of the thigh. It can become
overtight and inflamed, causing
it to pull on or rub against other
surrounding tissues.
Prevent by … strengthening the
glutes (see Booklet 4), avoiding
too much downhill running or
cambered surfaces and correcting
“overpronation” (when the foot
rolls in too much on landing)
hAMsTring TeArs
Muscle tears result from excessive
strain on the muscle, either as a
result of a sudden movement or
a repeated pattern of movement
(an “overuse” injury).
Prevent by … warming up
thoroughly, working on your
technique, stretching, and
not building up your training
too quickly
1� official Army fitness programme running 1�
pTi Tip
If you do get laid up with an
injury, the benefits you have
accrued during your running
programme will start to decline.
You can, however, minimise
the effect by cross-training.
This means doing any activity
that doesn’t aggravate the
problem — non-weight bearing
or low-impact exercise is the
best choice. Swimming (or other
water-based exercise), cycling
and cardiovascular machines
such as the cross-trainer
are good options. Just
bear in mind that your
calorie output will be
lower with these
activities, as you are
not supporting your
body weight as you
are when running.
pTi Tip
Military studies show that
smokers suffer from
a higher incidence
of musculoskeletal
injuries than non-
smokers. Smoking
hinders your
recovery, too,
so make an effort to
stub out the habit.
CyCLing
The Army uses cycling and indoor
cycling (“spinning”) to add variety
to training and to help develop
aerobic fitness to a high level. It’s
particularly useful for people who
have been inactive for some time,
or soldiers who are injured, as the
bike supports much of the body’s
weight. Cycling is a great way to
firm and strengthen the muscles of
the thighs, bottom and calves.
other aerobic activities
pTi Tips
CyCLing
When cycling, keep your upper
body relaxed and regularly
change hand position to avoid
tension in your arms and
shoulders. Keep your upper body
and head still, and adjust your
saddle height so your hips stay
level when pedalling.
Maintain a constant pressure on
the pedals all the way around the
pedal stroke — rather than just
pushing downwards. Keep your
cadence (the number of pedal
strokes per minute) high rather
than trying to push heavy gears
slowly — this is more efficient.
swiMMing
Keep each stroke as long as
possible: you’ll get faster by
increasing the distance you
travel with each stroke, not by
increasing the number of strokes
you make.
Keep your shoulders back and
try to bring your shoulder blades
together at the end of the arm pull.
Complete each stroke by bringing
your feet together.
Keep your abdominal muscles
pulled in and don’t overarch
the back. Keep your hips high
in the water to avoid dragging
your legs behind you.
rowing
Keep your back
straight throughout
the stroke.
Initiate the pull
with the legs
before pulling with
the arms.
Don’t lock out
your knees
and elbows
when they are
extended.
swiMMing
Water-based exercise is widely used
in the Army —
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