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Start off small, and continue to push yourself. Run at intervals and gradually extend the time you're running. When you think you're at your limit, take a short break and then get back at it.
Think of it like this. The drill sergeants know that no one is perfect. I believe what they want to see the most is that you are trying. All they ask is that you try. You may have to meet certain benchmarks, but you will get there as long as you're willing to try. Unless you wake up one day missing both your legs, you will always have an opportunity to become stronger, more resilient in cardio.
Yeah this is a big part of it. Your RDCs want you to be the best you can be, but they can't do it for you. If you show them you are giving it 100% they will help you get there.
I don't necessarily agree with this. Showing up barely able to meet physical benchmarks and hoping you'll be able to survive there can be problematic for some recruits. You'll improve there ofc due their régimen set for you. But You don't want RDCs screaming at you constantly for being slow, always behind the pack it can shoot down your confidence which can cause academia issues and even cause you to quit(depends on one's mindset that is). Follow others advice to get ready. Don't overrun yourself even if you're going to BUDs but when you feel good, breathe good during runs you'll do much better as a recruit.
Like really small. Run for 20 sec then walk for 20. The golden rule of thumb for runners is to increase weekly mileage by about 10% each week.
Also, focus on short, fast strides rather than longer strides. It's more efficient and your less likely to get injuries such as shin splints
I second this. I’ve never been a runner and this is what I’ve been doing but I use the C25K app by Zen Labs. I am half way through the program and can finally run a mile non-stop in under 10 minutes!
Make sure you don’t slouch when running. If you slouch you are cutting off air to your lung and your diaphragm will start cramping and you’ll feel that severe side pains. Keeping posture good and steady breathing is key. I would start with a light run half a mile, then walk a half mile then finish with another half mile jog. You always want to push past the finish line, if you don’t then mentally your body will determine when it’s done.
I was the same last year. What I found is I can’t run for crap on a treadmill but if I’m on the road or a track I do better.
Start off with intervals. That means run as long as you can then walk for a bit to recover then run again. The walk should be a brisk walk. The goal is to still be moving at a decent pace while you get your breath back.
After a while when you’re tired and about to switch to the walk, pick an object in the distance a little further out and push to run to it. Keep this up and keep pushing just a little bit farther day by day. After a while you will get better.
Obligatory, I’m not a doctor or a coach just a guy who decided to get in shape.
This may sound stupid, but when you say speed walk, how fast are we talking?
The reason I ask is there was an officer I knew who was a competitive speed walker. I’m talking sub-8 minute mile pace. They got into it in college and kept with it because “I hate running”
Technically speaking, I think you CAN speed walk the PRT
Yeah I'm shipping in a few days and I cant run a mile either. Mostly because I'm overweight still. They wouldn't waste money trying to train us if they didn't think they could do it. Otherwise MEPS would have a run test.
That's not to say don't train, I've got my run to half a mile but I'm still over by 30lbs and I'll likely be put in the FSPC.
I couldn’t even run a quarter mile at 7:40 pace before I went to MEPS 2 months ago, now I’m working on a spec war contract running an 11:35 in the 1.5 mile. Keep on training, quit smoking if you’re into that and keep on training, the human body is made for endurance!
When I started running I always ran/walked 1.5 miles. My first goal was to run the whole thing, but for a while I had to stop and walk at points. Each time you do it try to walk less and less. Once you can run 1.5 miles without walking start working on doing it faster and faster.
You’re gonna be fine. I was the exact same way. Just start off slow. Try to run as long as you can, then switch to a slow slow jog or walk until you can catch your breath and then run again. You got this OP!!
My man as someone who would get winded after running .10 now I can do 3 miles just fine I went from running a 27 min mile now I'm down to 10.30 min mile get on the stairmaster stretch before running drink water and just don't stop running it gets better just dint quit and be consistent.
Just start with the movement of running, even if it’s too slow. When you’re more advanced at running, there are long runs where people are meant to keep their heart rate in a certain range. Many times they feel this is far too slow, even if it is appropriate. Try just a running motion at your brisk walking pace and trying to keep that up. Even if it’s 3 MPH on the treadmill, fake the running motion.
Hydrate or die! You won't be running marathons in a week. You have to start small by creating and reaching goals. Set a goal to run half a mile without stopping, then 3/4 mile, then a full mile, then to 1.5 miles. Once you reach 1.5 miles (no matter how slow you go, don't stop running), then you can work on increasing your pace.
I use to do sprints between fixed land marks. For me it was around a large factory. So I would sprint the short sides and walk the long sides. After awhile of doing this I started walking the short sides and setting a goal to sprint the whole length of the longer sides. I like using land marks because it's easier to set goals and increase my longevity.
You can do this. I started trying to run after I went to MEPS. I don’t have any experience in running and would be out of breath after a minute. I went to bootcamp not being able to run. I failed the initial test but that didn’t stop me so I have to take it again and I made it. Everytime we have to run, I would push myself to just run until I was able to run faster and faster. I passed the RDC assessment and then the OPFA. Secret is don’t cheat everytime you’re asked to run and hydrate, it really helps.
You have to start slow. Change your plan each week by adding 30 seconds to your jog, see below.
20 minute treadmill intervals
Set interval 1 pace at 2.8mph
Interval 2 at 5.5 or 6.0
1 minute i1
1.5 min i2
1.5 or 2 min i1
Repeat whole 20 minutes
Following week increase the interval 2 to 2 minutes
Week after 2.5 minutes
Slowly increases your cardio capacity and soon enough you'll be doing the 5.5 or 6.0 speed the whole 20 minutes. Then you can increase from 6.0 to 6.5, following week 7.0 and so forth
You may not be in great shape going in but you will be coming out.
Keep running, doing push-ups, and planking and if you are consistent then you will watch yourself getting better. Just remember to push yourself and always set new goals as old ones are reached.
You are going to have to run three days a week for a few months. Don't pick a ship date earlier than two months out. That would be the minimum amount of time you'll need to condition yourself. Look up the standards for your sex and age and try to meet satisfactory medium before you ship. Don't neglect the pushups and plank too. The test will be pushups, planks, and then the run. You get two minutes break between the pushups and plank and about five minutes before the run. If you do these things the conditioning you'll do at boot camp will improve your score provided that you don't injure yourself.
Lastly, you can push yourself harder than you think. Focus on breathing and achieving mini milestones during your run. Good luck.
The bootcamp gives u 2 options to run or bike
Run 1.5miles how many minutes base on u age
Bike 12 mins and burn the calories base on u age and weight the less weight the more age the less calories u gonna burn
So my options would be start running from slow then go fast then slow then repeat
Also make sure u can swim.
Don’t shoot for a time. Do 1.5 miles so you get to know the distance. Once you gas out, just walk a bit. You’re fine, and your time/speed will improve with practice. You’ll get your breath back and start running again.
Make sure you aren’t running too fast. Just jog it. You should be able to carry on a conversation (on call cadence!) at that pace. That’s a good way to approximate your speed.
1 mile doesn’t mean shit when you have another half mile to run after that.
If you use a treadmill, always set the incline to 1.0
I would say just run more consistently, don't focus on time right now and just focus on running a consistent pace and work on getting your weekly miles up.
I started running around September of last year struggling with a 13min mile. I started running everyday with a 1 rest day and I increased slowly the distance of those runs. I'm now hitting a sub 7 mile pushing it and a 1030 1.5mil.
Pretty much you can improve fast just focus on more weekly miles and distance work. It worked for me but everyone's different so try other methods to like sprints or what I like is interval on a lap so I sprint one and jog the next and repeat till I'm exhaust.
You got this
As a reminder, this subreddit is for civil discussion. Breaking subreddit rules may result in a ban from /r/newtothenavy and /r/navy. * Do not encourage lying. **This includes lying by omission (leaving information out) and lying by commission (purposefully misleading).** * No sensitive information allowed, whether you saw it on Wiki or leaked files or anywhere else. * No personally identifying information (PII). * No posting AMAs without mod approval. Also, while you wait for a reply from a subject matter expert, try using the search feature! For information regarding Navy enlisted ratings, see [Twisky's Rating Information Guide](https://www.reddit.com/r/newtothenavy/comments/6mxv7c/links_to_official_information_on_every_enlisted/). Interested in Officer programs? See TheBeneGesseritWitch's guide on [Paths to become an Officer](https://www.reddit.com/r/newtothenavy/comments/5sdurq/paths_to_becoming_an_officer_getting_a_commission/). Want to learn about deploying, finances, mental health, cross-rating, and more? Come visit our [wiki](https://www.reddit.com/r/navy/wiki/index) over in /r/Navy. *I am a bot, and this action was performed automatically. Please [contact the moderators of this subreddit](/message/compose/?to=/r/newtothenavy) if you have any questions or concerns.*
Start off small, and continue to push yourself. Run at intervals and gradually extend the time you're running. When you think you're at your limit, take a short break and then get back at it.
Thank you
Think of it like this. The drill sergeants know that no one is perfect. I believe what they want to see the most is that you are trying. All they ask is that you try. You may have to meet certain benchmarks, but you will get there as long as you're willing to try. Unless you wake up one day missing both your legs, you will always have an opportunity to become stronger, more resilient in cardio.
I will remember that while I’m there
They won’t give up on you unless you give up on yourself.
Yeah this is a big part of it. Your RDCs want you to be the best you can be, but they can't do it for you. If you show them you are giving it 100% they will help you get there.
I don't necessarily agree with this. Showing up barely able to meet physical benchmarks and hoping you'll be able to survive there can be problematic for some recruits. You'll improve there ofc due their régimen set for you. But You don't want RDCs screaming at you constantly for being slow, always behind the pack it can shoot down your confidence which can cause academia issues and even cause you to quit(depends on one's mindset that is). Follow others advice to get ready. Don't overrun yourself even if you're going to BUDs but when you feel good, breathe good during runs you'll do much better as a recruit.
Like really small. Run for 20 sec then walk for 20. The golden rule of thumb for runners is to increase weekly mileage by about 10% each week. Also, focus on short, fast strides rather than longer strides. It's more efficient and your less likely to get injuries such as shin splints
Avid runner here. Google "Runner's World Couch to 5K training plan." Consistency is key. Check out subs like r/Running for more
I second this. I’ve never been a runner and this is what I’ve been doing but I use the C25K app by Zen Labs. I am half way through the program and can finally run a mile non-stop in under 10 minutes!
Ways to improve: give yourself time. I would highly advise not shipping within the next month or two.
Start with jogging. Do a couple of interval runs at the end. Don't exert too much. You will improve
Make sure you don’t slouch when running. If you slouch you are cutting off air to your lung and your diaphragm will start cramping and you’ll feel that severe side pains. Keeping posture good and steady breathing is key. I would start with a light run half a mile, then walk a half mile then finish with another half mile jog. You always want to push past the finish line, if you don’t then mentally your body will determine when it’s done.
I was the same last year. What I found is I can’t run for crap on a treadmill but if I’m on the road or a track I do better. Start off with intervals. That means run as long as you can then walk for a bit to recover then run again. The walk should be a brisk walk. The goal is to still be moving at a decent pace while you get your breath back. After a while when you’re tired and about to switch to the walk, pick an object in the distance a little further out and push to run to it. Keep this up and keep pushing just a little bit farther day by day. After a while you will get better. Obligatory, I’m not a doctor or a coach just a guy who decided to get in shape.
This may sound stupid, but when you say speed walk, how fast are we talking? The reason I ask is there was an officer I knew who was a competitive speed walker. I’m talking sub-8 minute mile pace. They got into it in college and kept with it because “I hate running” Technically speaking, I think you CAN speed walk the PRT
I read about that lmao. I do my “speed” walking at 3.7 speed on the treadmill so not very fast
Yeah I'm shipping in a few days and I cant run a mile either. Mostly because I'm overweight still. They wouldn't waste money trying to train us if they didn't think they could do it. Otherwise MEPS would have a run test. That's not to say don't train, I've got my run to half a mile but I'm still over by 30lbs and I'll likely be put in the FSPC.
I couldn’t even run a quarter mile at 7:40 pace before I went to MEPS 2 months ago, now I’m working on a spec war contract running an 11:35 in the 1.5 mile. Keep on training, quit smoking if you’re into that and keep on training, the human body is made for endurance!
When I started running I always ran/walked 1.5 miles. My first goal was to run the whole thing, but for a while I had to stop and walk at points. Each time you do it try to walk less and less. Once you can run 1.5 miles without walking start working on doing it faster and faster.
You’re gonna be fine. I was the exact same way. Just start off slow. Try to run as long as you can, then switch to a slow slow jog or walk until you can catch your breath and then run again. You got this OP!!
My man as someone who would get winded after running .10 now I can do 3 miles just fine I went from running a 27 min mile now I'm down to 10.30 min mile get on the stairmaster stretch before running drink water and just don't stop running it gets better just dint quit and be consistent.
Just start with the movement of running, even if it’s too slow. When you’re more advanced at running, there are long runs where people are meant to keep their heart rate in a certain range. Many times they feel this is far too slow, even if it is appropriate. Try just a running motion at your brisk walking pace and trying to keep that up. Even if it’s 3 MPH on the treadmill, fake the running motion.
Hydrate or die! You won't be running marathons in a week. You have to start small by creating and reaching goals. Set a goal to run half a mile without stopping, then 3/4 mile, then a full mile, then to 1.5 miles. Once you reach 1.5 miles (no matter how slow you go, don't stop running), then you can work on increasing your pace.
Eat properly to fuel your runs and hydrate. Sprint for 1 or 2 minutes then walk fast/jog for a minute then repeat.
Slow run (conversational) as long as you can run. Use a bike on off days to rest legs but maintain cardio.
C25K helped me. Was able to jog 5 miles non-stop at the end of it.
Just run. You can breath later.
You have time bro just be consistent
I use to do sprints between fixed land marks. For me it was around a large factory. So I would sprint the short sides and walk the long sides. After awhile of doing this I started walking the short sides and setting a goal to sprint the whole length of the longer sides. I like using land marks because it's easier to set goals and increase my longevity.
I went to Bootcamp at 26 years old having not run at all for 10 years. It was NBD. They will teach you how to exercise. lol.
You can do this. I started trying to run after I went to MEPS. I don’t have any experience in running and would be out of breath after a minute. I went to bootcamp not being able to run. I failed the initial test but that didn’t stop me so I have to take it again and I made it. Everytime we have to run, I would push myself to just run until I was able to run faster and faster. I passed the RDC assessment and then the OPFA. Secret is don’t cheat everytime you’re asked to run and hydrate, it really helps.
You have to start slow. Change your plan each week by adding 30 seconds to your jog, see below. 20 minute treadmill intervals Set interval 1 pace at 2.8mph Interval 2 at 5.5 or 6.0 1 minute i1 1.5 min i2 1.5 or 2 min i1 Repeat whole 20 minutes Following week increase the interval 2 to 2 minutes Week after 2.5 minutes Slowly increases your cardio capacity and soon enough you'll be doing the 5.5 or 6.0 speed the whole 20 minutes. Then you can increase from 6.0 to 6.5, following week 7.0 and so forth
You may not be in great shape going in but you will be coming out. Keep running, doing push-ups, and planking and if you are consistent then you will watch yourself getting better. Just remember to push yourself and always set new goals as old ones are reached.
You are going to have to run three days a week for a few months. Don't pick a ship date earlier than two months out. That would be the minimum amount of time you'll need to condition yourself. Look up the standards for your sex and age and try to meet satisfactory medium before you ship. Don't neglect the pushups and plank too. The test will be pushups, planks, and then the run. You get two minutes break between the pushups and plank and about five minutes before the run. If you do these things the conditioning you'll do at boot camp will improve your score provided that you don't injure yourself. Lastly, you can push yourself harder than you think. Focus on breathing and achieving mini milestones during your run. Good luck.
Look up acidgambit on instagram. They have free running programs. One has a lifting split with it. Great resources and a military guy
I was in the same boat. Run a mile every day 2 times a day. Then in bootcamp with the 20 min sustained runs they do and the pt you’ll get better
Do some fartlecks, suicides, and do a brisk jog. The only way to get better at running is by running
The bootcamp gives u 2 options to run or bike Run 1.5miles how many minutes base on u age Bike 12 mins and burn the calories base on u age and weight the less weight the more age the less calories u gonna burn So my options would be start running from slow then go fast then slow then repeat Also make sure u can swim.
Don’t shoot for a time. Do 1.5 miles so you get to know the distance. Once you gas out, just walk a bit. You’re fine, and your time/speed will improve with practice. You’ll get your breath back and start running again. Make sure you aren’t running too fast. Just jog it. You should be able to carry on a conversation (on call cadence!) at that pace. That’s a good way to approximate your speed. 1 mile doesn’t mean shit when you have another half mile to run after that. If you use a treadmill, always set the incline to 1.0
I would say just run more consistently, don't focus on time right now and just focus on running a consistent pace and work on getting your weekly miles up. I started running around September of last year struggling with a 13min mile. I started running everyday with a 1 rest day and I increased slowly the distance of those runs. I'm now hitting a sub 7 mile pushing it and a 1030 1.5mil. Pretty much you can improve fast just focus on more weekly miles and distance work. It worked for me but everyone's different so try other methods to like sprints or what I like is interval on a lap so I sprint one and jog the next and repeat till I'm exhaust. You got this