Ep 5: Improve Your Run 👟

[@AgiDaKinG]

Steady state cardio is the best way to improve at running. Running longer distances at lower speeds, like a conversation pace, a pace you could keep a conversation going with a buddy while running. When your HR reaches a certain point the heart is stretching more and more, increasing the stroke volume and essentially acting as if you have a bigger heart because you can now pump more volume. Getting your heart rate too high doesn't allow your heart to fully relax before the next beat and your heart is basically just twitching so you're not longer stretching the heart and using it efficiently.

[@jaganshi5444]

Damn, it's crazy what difference curriculum makes. When I was getting certified as an instructor years ago they told us the exact opposite, that the best way to increase your steady state cardio time was doing HIIT and explained it that you're creating more microtrauma than SS, and therefore creating more opportunity to grow the muscles back stronger. Your comment makes much more sense to me though from a logical perspective, and kind of makes me think I may have been misinformed

[@PACMANx805]

I see you listened to Pavel on Rogans podcast lol. Word for word.

[@retro1reactive]

@@PACMANx805 Yea lol...

[@kevinyanezmartinez6121]

Thanks for the info buddy

[@ren3480]

What’s your opinion on run-walk cardio, is it also good?

[@theswedishbadger5746]

I used to do track in high school, and in the off seasons I would do a lot of rowing, which helped my running immensely

[@Cptkirk1315]

This is definitely an underrated topic, thank you guys for putting this out!

[@starshockey11]

80/20 rule: Invest in a heart rate monitor. Run a lactate threshold and establish your zones. Spend 80 percent of your time in zone 1/2 Spend 20 percent of your time at your top zones (4/5) *avoid the middle zone (zone 3) where most people make the mistake of spending most of your time. If you can’t comfortably run 30 miles per week then you need to take 1-2 months gradually increasing mileage all at conversational pace before you are ready to add sprints in

[@rebekah-chriss-k4872]

cool suggestion about yoga stuff that really helped me I don't take as long to recover now and don't seem to get injured as easily since I started love the run advice too that's what I really suck at in military fitness :D

[@OnesReady]

I swear by yoga!🍑

[@rebekah-chriss-k4872]

@@OnesReady plus you get the added benefit of seeing pretty ladies which is a plus :D

[@YohanM99]

Great information. It matches up with what my DEV coach Maddog puts us through. 5 mile Interval run with sprints , a long slow run and a tempo run at your goal pace.

[@TheSKS76239]

So what’s the best pack to get from Eberlestock for weighted ruck training? Love the podcast, very helpful!

[@JohnDoe-fg9ng]

Can you do a video on CRO vs PJ, I am a year out of college and interesting in CRO for the leadership and mission planning aspects, but am worried that I may get limited field time.

[@peachescct8465]

John Doe I can tell you that as a STO/CRO you will generally get 4-6 years on the teams and then move onto more leadership and development positions. You could always come in enlisted first and then transition to officer.

[@JohnDoe-fg9ng]

@@peachescct8465 Thanks for the response, I really appreciate it. For the 4-6 years a STO/CRO would be on the teams are they participating in training as much as the enlisted guys? Do they do more sitting back and supervising or get stuck doing paperwork while the enlisted guys are doing the training?

[@peachescct8465]

John Doe while they’re on the team they are training with and as much as the others. With that said they are required to go to more meets, paperwork, and sometimes get pulled from training to handle some things. Other than that really they get to train.

[@JKrz-jj2cs]

CRO is a PJ but as an officer am I correct ?

[@peachescct8465]

J. Krz yep, you nailed it.

[@eitonaraoka6213]

I play waterpolo year round but I also run cross country and wrestle how much do you guys think this will help me in the long run?

[@ShortFormProductions]

You guys are the best thank you so much for the support 👍

[@pdxsquid]

Feel like I've hit a plateau. 1.5 miles in about 15 or 16 minutes.

[@OnesReady]

No way, you can totally get faster. You might be at a plateau now, but have you checked out our series with Taylor Starch?🍑

[@kazama850]

What about caffeine before runs/ weight training ect ??

[@OnesReady]

That's all dependent on the person. Caffeine prior to running will crush my heart rate, but for others it works. I'm the same guy that doesn't take pre-workout though. Weight training can also increase your running.

[@aaronruiz3104]

Coffee, caffeine gum called "Run Gum" or caffeine supplements called sports beans will be great if you are looking for some quick energy. Wouldn't recommend pre-work out before a track workout or run as it could be dangerous depending on the shape you're in.

[@David-vi2dm]

i am a caffeine addict and it’s bad i need coffee to wake up and run i take a lot of preworkout and a large coffee and 2 bananas on the side and it’s still not enough

[@Mulaswrld]

this gives me hope, my easy pace run is pathetically slow

[@OnesReady]

We all start somewhere. 🍑

[@Mulaswrld]

@@OnesReady I do have a question though. Is there such thing as a too slow pace? I'm currently trying to get back into running -- easy pace is a 15min (sometimes at a 140 hr if no warmup)

[@Andres-cq3ly]

Anyone recommend a ruck that’s affordable?

[@ericnelson4651]

For affordable, just buy an alice pack and a sandbag then wrap the sandbag in duct tape. Then and you've got a great ruck and a PIG egg for less than like $100 sometimes.. I used an alice pack for two deployments and worked great with and with out a flak on!

[@JKrz-jj2cs]

Hey guys love the channel, but I have a question you guys mention graduation standards quite a lot, but don’t mention what they are, and on the afsw website says there isn’t any graduation fitness standards for the A&S, I’d really appreciate it if you guys could clear that up, thanks !

[@joshuawood9055]

So I think now that’s it’s switching to selection they don’t let you know the grad standards only the cadre know and you just have to come prepared and give it your best.

[@duckboy07]

Late reply but they're referring to the old grad standards that was used for indoc. It's on Brian's/beapj website, just like they said though, there are no more "standards"/metrics on the new A&S format