The Navy SEAL Physical Fitness Guide - Human Performance

The Navy SEAL Physical Fitness Guide 61

Reflectors

Putting reflectors on your shoes and running clothes is a great idea if you routinely

run late in the evening, at night, or very early in the morning when visibility is particularly

poor. This is especially important in urban areas where motorists may not be paying

particular attention to runners. Note that you should also run against the traffic.

Fluid Containers that Strap onto Belts

As you already know, it is very important to maintain fluid balance and prevent

dehydration. Thus, if your long runs include running for more than 90 minutes, especially

in hot weather, it is advisable to strap on a fluid container and drink fluid (8 oz.) at 30

minute intervals (refer to The Navy SEAL Nutrition Guide). If your running route provides

access to water fountains then you need not carry your own fluid supply.

Portable Radio/Cassette Player/Walkman

Running with headphones can really help during long runs. However, it is not

advisable to wear headphones and run on city streets as it may reduce your awareness of

your surroundings. Running with headphones on base may be prohibited.

Running Surfaces

The ideal running surface is flat, firm, smooth and provides some shock absorption.

Surfaces in the order of most to least desirable are listed in Table 4-2.

Table 4-2. Running Surfaces: From Best to Worst

Surface Comment Rating

Soft, smooth cinder track,

unbanked

Least likely of all to aggravate

biomechanical injuries. Change

direction frequently on any track to

reduce mechanical problems.

1- Best

Artificially surfaced track,

unbanked

Provides less shock absorption than

the cinder track.^2

Soft, smooth dirt trail Provides reasonable cushioning and holes and ruts are clearly visible. 3