Filed under: Training
Training on the treadmill and “overground” running are not the same. If you’ve experienced treadmill running and find yourself more tired afterwards than you would on an outdoor run, you’re not alone. It seems athletes actually run slower on a treadmill than their normal pace outside, yet they perceive treadmill running as being more exhausting. In other words, even though it feels more difficult, treadmill running is usually less intense and less physically challenging than running outdoors.
If you’re training for an outdoor race, ideally you should run most of your training miles outside. However, running indoors can be helpful if you’re recovering from an injury since running on a treadmill is easier on your joints than running outside on concrete or even grass. When you want or need to run indoors on a treadmill, set the incline at 1–2% to increase your exertion level to more closely replicate your outdoor runs.
If you decide to run outside during a cold spell, take a look at our article with tips for staying safe in cold weather and the many resources on cold environments where you can find more ways to keep warm and hydrated even in frigid weather. Remember: Whether you stay in or venture out, any exercise is better than none!
Wanting some holistic strategies to enhance your performance? Check out the “One Shot One Kill (OSOK) Performance Enhancement Program” that shows Warfighters how to set up and manage their own performance-enhancement system. OSOK is designed not only to enhance performance but also to jumpstart Warfighter resilience. It builds on the skills that Warfighters already possess and then teaches new ones as needed.
There are two ways you can use OSOK: as an individual through “OSOK Solo” and as a unit/group through “OSOK-IP Unit.” Both highlight “10 Rules of Engagement” and provide seven core modules: Controlled Response, Mind Tactics, Performance-Based Nutrition, Primal Fitness, Purpose, Code, and Recharge. OSOK also provides self-assessment forms so you can track your progress over time.
For other performance-enhancement programs and information about holistic (total) fitness, check out HPRC’s Total Force Fitness domain.
On January 14, 2014 the Marine Corps released MARADMIN 010/14, which details the new requirements for the Marine Corps Embassy Security Group. Marines who want to travel the globe and provide security services for U.S. embassies and consulates now have to meet new, revised standards. Among other things, Marines must be at least 64 inches tall so they can adequately view all areas from Post One (point of entry control at diplomatic posts). In addition, physical fitness standards have changed: Marines will have to achieve 1st Class PFT scores. If you haven’t yet achieved this level of fitness, we have some tips. First and foremost, for optimal fitness, be sure to train smarter, not harder.
Are you tired of the usual morning jog or bike ride? Maybe you have a talent in a particular sport and want to take it up a notch to earn a spot on one of the Armed Forces Sports teams. You’ll find sports such as basketball and soccer, as well as sports at the more extreme end of the spectrum such as parachuting and Tae Kwon Do. One objective of the AFS program is to encourage physical fitness through sports competitions. Another is to provide means for military athletes to participate nationally and internationally. AFS holds U.S. and world championships, and in 2012 some athletes even took part in the London Olympics! If you are considering training for one of these teams, check out the Training & Exercise section of HPRC’s website.
The U.S. Army’s Asymmetric Warfare Group has been training joint forces in some unusual places—underground venues such as tunnels, caves, and sewers. As battlefields become more urban and enemies move underground, subterranean environments pose unique operational challenges. Although the Army does not currently have an official field manual for underground combat, this new tactical training has developed units’ ability to perform in these environments. Combat training centers are starting to integrate these kinds of complex environments into their facilities, and the Army is urging home-station training to “get creative” and use simple techniques to simulate their own underground environments. Something as simple as training in a dark room with obstacles can simulate underground areas. Israeli Defense Forces have also had success with this type of training. Being able to adapt and perform in challenging environments is a vital part of warrior resilience.
Have you ever wondered why people who do the same resistance training workouts day after day aren’t getting the results they want? The goal of resistance training is to create an “adaptation response”—that is, to get your body to change in response to the demands. Once your body has adapted to a specific training program, you need to change the demands you place on it. If you don’t, you’ll find yourself eventually reaching a plateau where you don’t make any more gains—or sometimes even lose progress. One way to avoid this common training mistake is to implement “periodization”—the systematic shaking up of your routine (intensity and numbers of sets and reps). This method can optimize your training gains and minimize the risks of overtraining and injury. Implementing these training routines requires a strength training expert, so make sure you seek assistance. For example, the Army has implemented a new program for Master Fitness Trainers. And for more information on strength training, check out the HPRC’s Performance Strategies for Muscular Strength.
Hiking is a great form of exercise and a great way to get outdoors and enjoy some scenery—especially when getting ready for deployment to challenging terrain. If the weather outside is less than ideal, however, or the winter temperatures become too frigid, you may need to move your hiking indoors to a treadmill. Keep in mind that you might not be working as hard on a treadmill as you would be hiking outside at your regular pace. Hiking requires different, often heavier footwear and involves a more diverse, varied terrain, both of which require more energy than walking in sneakers on a treadmill. If you want the same benefits, your treadmill needs to be set to at least a 3% incline for any speed up to 3.1 miles per hour to be comparable to what you expend hiking outside. You can still train for that mountain trek in bad weather—you’ll just need to make some slight adjustments. Happy trails…or treadmilling!