Running the right way

  • Published
  • By Airman 1st Class Jessica McConnell
  • Minot Air Force Base Public Affairs
MINOT AIR FORCE BASE, N.D. --  Running is a major component of the Air Force physical fitness test, but it's proving to be a challenge for many to pass.

"Running is an indicator of a person's overall aerobic capacity," said Tech. Sgt. Daniel M. Capitano, 5th Medical Operations Squadron physical medicine craftsman.

Sergeant Capitano believes this is why running is part of the fitness test. Unfortunately, many Air Force Global Strike Command Airmen are finding it difficult to pass.

"Our failure rates for this base are at about 28 percent," the sergeant said. "We're also seeing an increase in injuries due to running."

Sergeant Capitano believes many Airmen want to pass the test; they just don't know where to start in their training. So he and his peers devised a running clinic to assist Airmen in their quest for a better run time, as well as help those who are recovering from an injury.

The program consists of six phases of walking and running intervals. Intervals start off slow in the beginning phases and progress to a faster pace in later phases.

The program is only to be performed three nonconsecutive days a week, with a 36-hour time period in between for adequate recovery.

"The ankles, the knees, muscle groups; these all need to get used to the impact," said Sergeant Capitano. "For beginners, it is important to let the body recuperate, which is why there is a 36-hour block of time in between the training days in this program."

In addition to participating in the running program, beginners can also improve their run time by focusing on their form.

"Runners should always be leaning forward and let the hamstrings pull the legs up," he said. "Runners should always maintain this position. Let gravity push the body forward. The more the runner leans, the faster the runner will go."

Proper form has also been shown to decrease a runner's chance of getting injured, Sergeant Capitano added.

"If the body is postured straight up and down, the runner will have more bounce in their run," said the sergeant. "This type of posture will lead to fatigued muscles and injuries because joints are under a much higher impact."

What a runner does with the arms is also important to running form.

"Do not pump the arms," he said. "If a person is pumping their arms, trying to propel themselves, it's reducing the body's internal capacity to work. Try to let the arms be as fluid as possible. If a person feels like they are working hard when running, it probably means they are doing something wrong."

Side stitches, another uncomfortable occurrence many beginners experience, can be prevented by focusing on breathing patterns and form.

"Breathing should be natural and rhythmic," he explained. "It's the diaphragm that causes side stitches. The diaphragm is trying to go up while the liver is going down, so this creates a spasm. To prevent this, I tell people to exhale on the left foot."

Sergeant Capitano recommends people run in well-lit populated areas and with a partner for both safety and motivation.

According to Tech. Sgt. Tammy Haugland, the 5th Medical Group noncommissioned officer in charge of physical therapy, shoes and comfortable clothing are also important factors to consider when running.

She explained that shoes should fit according to a person's foot type. Someone with a high arch needs a different type of support than someone with flat feet, she said. Sergeant Haugland also noted runners should avoid cotton clothing as it tends to cling to the body when sweating. Runners should wear clothing that is both comfortable and breathable.

If a person prefers to run indoors on a treadmill, or has to because of inclement weather, Sergeant Haugland recommends setting the incline to two percent, as this most closely mimics outdoor running conditions.

Overall, Sergeant Capitano said, runners should focus on being well-rounded in their fitness, meaning they should participate in different activities other than running.

"The body tends to get used to the same type of exercise after a while, so it is important to continuously challenge the body with other activities like sports or weight lifting," he explained. "Weight lifting is also very helpful in preventing injuries by building strength in the connective tissues of your body."

Running is highly beneficial to a person's overall health; both mentally and physically, the sergeant said.

"It increases energy, improves cardiovascular health, improves mood through the release of endorphins, is a great stress reliever and also leaves the runner with a sense of accomplishment."

Runners, he said, should always ensure they properly warm up before working out.
"Light running in place and low impact calisthenics are both good options for warming up," said the sergeant.

He also recommends people not stretch until after their workout.

"Stretching after your warm up actually allows your body to cool down, which negates everything you've done," Sergeant Capitano said. "Stretching after your run has shown to have better results for decreased soreness."

Experts say running is a great way to stay in shape and relieve stress. Additionally, to stay prepared for the physical fitness test, running should be part of a healthy lifestyle.

The Minot AFB running clinic is available to anyone looking to improve their run time. For more information, contact the Health and Wellness Center at 723-2990.

[Editors note: This story is part of an ongoing series highlighting the many tools available for Airmen to maintain healthy, active lives.]