Wright-Patterson Air Force Base in Ohio has announced that the Air Force will resume physical fitness testing on July 1, 2021. The 1.5-mile run component is weighted as the highest scored portion of the assessment, accounting for 60 component points of the 100 point composite score. With this in mind, Airmen are looking for ways to improve their running speed and lower the risk of overuse injuries.
Many military members traditionally prepare for the running component of the PT test with long slow runs. While this type of training can develop a base fitness level, it may not be the most effective method to improve running speed. In fact, relying solely on long slow runs can lead to plateaus and aches and pains from repetitive stress on the musculoskeletal system.
The most effective exercise training programs combine the principles of overload, progression, and specificity. Overload involves training longer, more frequently, or harder each week, gradually increasing the intensity. Progression means making small incremental increases in training to avoid injury. Specificity in training means focusing on activities that directly relate to the goal, such as running to improve run times.
Interval training is a highly effective method to improve running speed for the PT test. Interval training involves alternating short bursts of intense physical activity with slower recovery periods. This type of training helps the body adapt to higher intensities and improves overall performance over time.
Before starting an interval training program, Airmen should establish a base fitness level by engaging in consistent running activity for several weeks. It is also recommended to consult with a physician before beginning any new exercise regimen. When starting interval training, it is important to ease into the program gradually and focus on maintaining a targeted speed throughout the workout.
An example of a basic interval training workout to improve running speed includes a warm-up, intervals of running at a brisk pace followed by recovery periods, and a cool down. Airmen can gradually increase the number of repetitions each week to improve fitness and running speed.
To prevent overuse injuries, Airmen should incorporate cross-training into their exercise routine. This includes low-impact activities such as biking, swimming, and using the elliptical machine to engage different muscle groups and prevent strain on specific areas.
Overall, interval training is a valuable tool for Airmen looking to improve their running speed for the PT test. By following a structured interval training program and incorporating cross-training activities, Airmen can enhance their fitness levels and reduce the risk of overuse injuries.