Running

NW004

NW004

Well-Known Member
Well i've been thinking about the physical exam i did last week for my Navy classes, and i really think i did horrible on it. Not the whole thing but only the running part.

The test consists of three phases , Push-Ups, Sits Ups, and of course running one mile.

On the sit ups i only need it to do 60 in two minutes, but i killed everyone in it and did 103, on the push-ups i was only supposed to do 35 and once again i almost did the double in two minutes with like 61 if i remember right.

Now my problem was the running part, I ran a mile in 14:58 when i was supposed to finish it up in under 12:15, and most people did it better than me. The thing is i get crambs on my lower right side, and my feet seem to hurt a lot.


Does anyone have any tips?


How long does it take you guys to run a mile?
 
Run as slow as you can at first, then when you realize you're getting closer towards the end of the mile, speed it up. Pacing is key. I usually take around 8 minutes to run just one mile, but running 2 or more my pace is closer to 10. In perfect conditions with water in hand, I can do 7.
 
NW004 said:
Well i've been thinking about the physical exam i did last week for my Navy classes, and i really think i did horrible on it. Not the whole thing but only the running part.

The test consists of three phases , Push-Ups, Sits Ups, and of course running one mile.

On the sit ups i only need it to do 60 in two minutes, but i killed everyone in it and did 103, on the push-ups i was only supposed to do 35 and once again i almost did the double in two minutes with like 61 if i remember right.

Now my problem was the running part, I ran a mile in 14:58 when i was supposed to finish it up in under 12:15, and most people did it best then me. The thing is i get crambs on my lower right side, and my feet seem to hurt a lot.


Does anyone have any tips?


How long does it take you guys to run a mile?
Click to expand...

I haven't followed many of your posts, but are you getting ready to go to boot camp? IF so, here is some food for thought.....It's been a while since I was in boot camp, but they do seem to keep things the same.....

The pt test is right before service week....i.e. working ungodly hours on the mess hall (greasy), sweating in the mail room, busting your hump doing some horrible task. If you 'fail' ;) the pt test, you get to spend your service week at the pt training area (outside in the sun) :D working out. I don't know about you, but I am not to fond of working in a loud, noisy, greasy kitchen. Not to mention the hours are much better. You might want to 'fail' the test..... Trust, I speak form experience..... :)
 
Since you worked in the kitchen in the Navy, just what in hell is "bug juice"?
 
Its been awhile since I ran, but the best advice I ever got, was to get your breathing in a nice rhythm. I went from running miles in the 9:30 minute time frame, to running them in around the 7:30 time frame, just by getting my breathing in a good rhythm. Before I did this, I found that I was getting winded and out of breath by the middle of the mile and my side would cramp up, but after using this method, I wasn't getting tired until the last quarter mile. Another thing that helps is to try and run everyday and shave off some time from the time that you ran the day before.
 
Doug Taylor said:
Since you worked in the kitchen in the Navy, just what in hell is "bug juice"?
Click to expand...

I didn't work in the kitchen my friend. I was in Data Processing.....i.e. Nice air-conditioned space (can't say that for all areas of the ship.


But speaking of BugJuice.....It's red kool-aid....Taste's good and when your done and there is some left over, it will do wonders when trying to do some minor cleaning...and shining....
 
Ah!

Data processing... "Skipper! I think I see a mermaid! Wait... That's just a Russian frigate."
 
Doug Taylor said:
Ah!

Data processing... "Skipper! I think I see a mermaid! Wait... That's just a Russian frigate."
Click to expand...

Yes, we routinely saw the skipper. Very Cool guy...There are many on the ship that could go many, many months and sometimes the entire tour without seeing him. With 5,000 people on the ship it is rare to see him regularly.

On a side note regarding the Russians....When we were in the Persian Gulf, We had a Russian Helo land on the flight deck of the carrier. 1st time in history that has happened. Weird looking thing it was....Two main rotors and no tail rotor.....
 
You know what's scary? Is that 80% of the site probably have no recollection of the cold war... :)
 
Doug Taylor said:
You know what's scary? Is that 80% of the site probably have no recollection of the cold war... :)
Click to expand...

Why did they put up a wall, if they were just gonna tear it down? :sarcasm:
 
Are you running/training now for the next fitness test? When is the next? Go to a track and just start running. Make sure your shoes aren't worn out because new ones will make a world of difference, and make sure you're really well hydrated. Start out by doing a like 4 laps (hopefully 400m) with a 200m light jog in between each lap. See how that goes, then move up to doing 4 800m with a 400m light jog inbetween each 800m. Don't race out like a mad man on the first lap, but don't be a snail either. When I was still a cross country guy my fastest was 5:09, never could break 5:00.
 
NWO-
Hopefully i can help you out because in the Marines we have a PFT (physical fitness test) that we run and it consist of, who cares, who cares and A three mile run (the part pertaining to this post)

When i first joined, just to get into bootcamp you had to pass an IST or initial strength test which included a 1.5 mile run in 13 minutes, i ran it in 12:59 meaning that i pretty much stunk at running. In time (and about 100 miles later) your body will get used to it. But there are some things you can do to help.

1. Push yourself, you are not as tired as you think and every runner no matter how good they are will hit the wall, once you break through the wall and keep on going endorphins kick in and it isnt nearly as bad, many tend to quit when they hit the wall.

2. Wear good shoes, go to an actual running store and find out what kind of style you have, and get the shoe that works best for you.

3. Do not eat large fatty meals 8 hours prior to running, carbs are good. Milk is a bad thing and will give you cramps.

4. Eat foods that are proven to fight cramps, bananas are great, bell peppers are great. Eating those foods will give your muscles that little extra bit of resistance from cramps.

5. The cramps in your side, i suffered the same thing. They will go away with experience and training, but also the meals you eat will help make them go away. Do not drink carbonated beverages etc. Also work them out, run through them and they will go away and be fine.

6. Work up slowly, if a mile kills you than try a half mile until you become proficient, and then work your way up.

7. Breathing Breathing Breathing...try this. as you are running breath with your strides IE..here is what i do..Blow out all of your air in two breaths one breath each step and than breath back in on the following two steps. Blow the air out hard and open those lungs, you will sound and look stupid but you will get into a rhythm (literally) I would say that controlling your breathing is the top two things that you need to do.

These are what i did and it absolutely worked for me. A perfect score on the three mile in the Marines is 18 minutes and i run an 18:40 now which averages out to about 6:13 per mile.

I was a horrendous runner before training and now i feel that i can hang with the best of them. I hope that some of this helps stick with it, remember you have to crawl before you can walk. If you can not run a mile than dont, start with a half and run it consistently and than start upping your times.

There is no substitution for sweat and training and hard work. You will absolutely get there.

Look on the bright side, the navy PRT is only a 1.5 mile run!

Let me know if you need any extra help. Also swimming helps your run, so hit the pool and mix it up, it is a great total body workout and helps your breath control
 
Thanks a lot for your advise, i could really use plenty of that, i will try this techniques out, and i will tell you how it goes.
 
Find an ex-Drill Sergeant to run with. He won't let you stop, no matter how cramped or tired you are. Out of your own endorphins? He'll have plenty.:)

Seriously though... finding a buddy to run with helps a lot too.
 
If you ain't pukin, you ain't tryin.

On the APFT I run somewhere between 13 and 14 minutes for the two mile. Seriously, though, I run 4-5 miles every other day I try to keep it at around an 8:30 pace. I was running faster than that back when I was preparing for Sapper Leader. Unfortunately that got postponed for an involuntary vacation to the CENTCOM AO.:nana2:

Either way follow these rules that have always helped me.

Run every other day to minimize stress injuries
Run farther than the PT test distance
Run at a pace that challenges you
Get a heart rate monitor and make sure you keep your heart rate in the aerobic zone.

There are so many opinions, just try something and if it works, do it.
 
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