Running on the road is more damaging on the knees, however it does so much more for your fitness than a tredmill, I did months on the tredmill on tour and my fitness was nowhere near what it should have been. I would advokate dragging your ass down the street or better still round the hills to improve.. Remember cross country running not only improves cardio but muscle strength all over due to the stability issues required.
also increases the risk of not being found in time to get a defib on you mucker....
I've spent the last 3 weeks mixing treadmill and roads, and 5km's on the treadmill is pretty easy now.....trying 4km's on the tarmac and I'm in clip!!.....mind you doesn't help when it's still close to 40 degrees outside!!.....Basra rocks!!
True, I did nothing but tredmill and rower in Basra. And if it helps any im always in clip after a run
Regarding the 'pedometer' the Nike one is ok not that acurate but gives you an idea of your times. And highlights your improvements when you run the same route..
Mate the best thing is too do HIIT (High Intensity Interval Training) so sprint flat out for 30 seconds and then jog for a minute, this gets your body accustomed to running on low oxygen levels or in the anaerobic zone,which is what you will be in when you are runnint the PFT (Personal Fitness Test) best effort.
Also get outside on some hills,nothing better than some hill miles on your legs,or use a track 400metre x 6 laps,and then you can pace yourself on each lap done, Also you can run 2.4 Km best effort have a 2 minute rest and then go again,this worked for me when i was training for my Physical Training Instructor Cadre, But plenty of interval training definately and you will see your time drop drastically.
Hope this helps
All Arms Physical Training Instructor
I think it is a personal matter whether running on treadmill is easier than on the road. When I was trying to get upto fitness for my selection, I was running on the treadmills alot and getting nowhere, felt that it was hard and lacked motivation, though I did get my time down to below 10:30. for the 2.4k on 2 incline. However, come testing the run was on the road, which I thought was bit of a curveball, I thought there is no chance here, i've been hanging out my hoop doing this distance on a treadmill! I did my run in 9.22 and I never touch treadmills now.
The advice given by jloveday is spot on though, HIIT improves your cardio ten fold and makes it a bit more interesting!
To pass selection for Infantry it's actually 12:45 and 13:15 for Royal Armoured Corps...however they always want the best you can do obviously although I don't know what the time is for RAC at regiment after training but hopefully in a couple of months I'll be back into the Army and know...it also depends on age(after 30 time extra is allowed) and if your really good 8:15 in the Army is considered "Excellent"...hopefully one day I can get anywhere near that.
On treadmills if you have to use I recommend settings that change the incline randomly as you run to simulate the outdoors but it is good to run outside as the elements, surfaces, hills etc do add more to a run as well as the frustrations such as I don't like carrying things so don't take water, if I take too many layers and get hot I still have to carry the stuff, need to take a dump etc and other annoyances.
Last edited by BRMoore; 14-10-2009 at 02:00.
I have just recently left the army. and the time differs in all different regiments. for e.g from what i remember para is 9:30. and i think most others is 10. it says 10:30 but thats just for selection process. i was in the royal signals so mine was 10:30 as it is all communications mainly. i was a communications systems operator. when you do your selection it isnt on a treadmill that you do it on. unless RAF and NAVY is different but when i did mine it was on a dirt track in Scotland in the rain. it all depends on the selection center that is doing it so my advice is run on the road and off-road and if it is on a treadmill this shall help you anyways.
In my opinion you should use the treadmill to work your CV and stamina. Constantly running on roads or tracks over time can damage your knees and shins witch will take you back to square 1. So I would suggest training on the treadmill 3 times a week and 2 on the road. Like said before there is a huge difference from running a tread than running a road so its best to get a taste of both.
For the RAF I’m pretty sure the pjft is done on a treadmill they will set the machine up so you run it on the exact time but the fitness test in training and you’re annual test will more than likely be on a track with your whole division witch in my experience makes things allot easier and a lot more enjoyable because there is competition.
You just have to remember to pace yourself throughout the test otherwise you will think you are doing great then half way through you end up watching everyone pass you one by one trust me it doesn’t do well for you‘re motivation.
On my last ft before I was downgraded I got a time of 7minutes and 89 seconds. Just put in the work and you will fly!