Green Berets Give TOP 5 Running Tips | Special Operations
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- Опубліковано 1 вер 2022
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WOW 😳
Pose running works I’m almost 6’4 220 lbs it gives you a boost and breather running that way and less soreness .
Civilian here. Just a tip, and im sure many know this already, but a great way to comfortable with running fast is hitting the track and doing interval training with minimal rest in between. Warm up with a couple miles and then hit multiple sets of either 400m, 800m, or 1200m and get comfortable with that pacing. Keep cutting down the rest in between sets and you will see results. Im sure there are many great places online to find decent speed workouts.
Great advice!
It’s called Interval Training and it’s best done on a track. You can do 400m at whatever pace you want to run with 60 sec rest in between and do 10 of them
In 27 days i went from an 8:12 mile to a 5:00 mile lol
Lifelong endurance athlete here! Good stuff, guys. You're absolutely right that interval training is a fantastic training tool. However, I think you missed the most important point to running well - VOLUME. It's always ideal to train at or double the distance you need to perform at (2 miles). Especially if you're not used to running a lot. So if you want to ace the Army PT test, you need to be running a minimum 2 -4 miles per day at least 5 days per week. Do those runs at a modest/chill pace because it's all about putting those miles in your legs, NOT going all out every run because you'll build up too much fatigue and won't see good gains. Then, you want to throw in some sprint/interval work 2 days per week. Intervals are where you build your speed! Do all of that for at least a month prior to your test (preferably longer) and you will easily destroy the max 2-mile run time no matter what your athletic experience is.
I tell this to people I serve with and they look at me like I'm nuts (but we're Air Force, so I guess that's no surprise lol) - but it's not that hard, folks! 2-4 miles a day is only around 15-30 mins of running at a time. You can do it. Just throw on your shoes and go!
I easily smoke a sub 12. I'm also super short (so shorter stride length) and not skinny. Things that have worked for me, on top of a lot of what they said: 1) When running, push yourself to your upper limit where you can keep pace even throughout, with the goal of beating your previous time (even if just by one second). Then, towards the end (between 100-400m), sprint to the finish. Only slow down after you're fully over the line. 2) Also, on posture: lean forward, chest up, shoulders back. I love to look at the sky because it opens your airway and allows you to take in the most oxygen. Plus, the sky helps as a distraction, and I frequently find myself looking back down to see I've covered quite a distance while in "lala land" lol. 3) Intervals are legit. Run at goal pace for rounds of 100-800m, with short rests in between. If you find you can't maintain that speed for every round by a large margin, increase your rest time just enough and work it back down over time.
My best 2 mile run in the Army was a 13:15 in freezing rain ⛈ . I have never been able to hit that again. I believe the freezing rain motivated me to run faster.
for sure!
I always run faster in the rain. When it’s raining it feels like I’ve got enough in me to sprint for 5 miles. It’s like you don’t even feel tired. Probably because your body is staying cool.
It was the cooling effect
The ice hitting me in the face and eyes only made me want to get it over faster. Once I saw 👀 my run time I thought this must be what a cheetah 🐆 feels like all the time.
@@kickyourfacification I went through out from New years to April. I'm glad I didn't wait for summer
You forgot the most important one!
-Engage your autopilot! Disconnect yourself from the pain. You're still obviously paying attention to what you're doing but mentally you're drifting off to your happy place.
I remember a PT test for the police department I've done, our instructor to motivate our group he said "You guys just have to keep running, if you think you're going to die, keep running! we have an ambulance on standby."
Humor aside, these are awsome advices gentlemen, thank you for your time in helping others.
Obs: I'm loving your book "Rising above", God bless you Sean.
this is one of your episodes that I watch repeatedly ... not just for the tips, but the motivation that you both have is so contagious, especially when both of you felt you were slower and one of you hates running... FNG's energy is the bomb!
Great stuff. Been in submarines for 11 years and getting ready for OCS. Your content is perfect for me right now
18A's run schedule worked well for me. Cycling between days of long slow runs, mid-range runs sticking to a heart rate zone, and balls to the wall sprint days, did a lot to carve my run time fast. At least for slower people, that's a great start and focusing on form as such like you guys talked about gives it that extra push to cut down on your times.
You did his sfas program?
@@AFGixxeR88 yea that's his sfas program.
@@gameocalypse6040 has your mile time gone down a lot? I did his SOF prep program
It did, I was super slow though so I guess you can only get faster at that point. I'm just surprised how quickly it dropped.
@@gameocalypse6040 super slow as In? I can’t even come close to a sub 7 min mile. I burn out to fast. Seems all or most guys can run a 12-13 2 mile. 1230 seems to be the goal to be middle pack
The boys are back in town! Good looking & sounding new intro!
Running is and has always been my Achilles heel. Especially after my incident. I was never good at it but I always got it done by any means necessary. These tips will be game changers for the hopefuls! Thanks Boyz for touching on a sensitive subject for me! 😂 Keep on keeping on Boyz! 🤘🏼
thanks homie!
Thanks for the shout-out on the pose-method I've used it to improve my form as well and I have seen success in multiple area's such as sprint speed and endurance running. In general a person is less likely to get injured and myself personally have felt a lot less sore with a byproduct of being able to cut down on my after-run stretching.
Thanks for your amazing videos!!!
Exactly what I needed after last months 5K challenge!
After each run, always had questions on running pose, treadmill vs sidewalk vs street running (NYC Area), meal prep, etc..
Hoping we can see how Kurt’s Ultra prep & race goes! Great video 💯
Awesome info. Im glad this info is out there for future prospects.
I struggled running. Short and heavy. 5’6” and change 200lb most days. I did a lot of strongman/powerlifting workouts before enlisting.
My best PT gear 2 miler was just under 14min
My best in full CE and boots 2 miler (3.2km down here) was under 14:20. I was usually within 10-15 seconds per mile between the PT and CE run.
I did the same treadmill sprints too. They were awesome for building speed and recovery, I got to the point I could Chuck a 20-30seconds sprint in a few time on road runs.
For me my PT run was biggest weakness and I was in the bottom 1/3rd all the time. Put me in full kit I was top 10-15% in runs or run marches. It was weird and even later on in life when I started training for half’s to ultras I still struggled to get below a 7min mile. I was just constant. It was good but annoying that no matter how hard I tried that was it.
I know they say taller people are better at rucks but I was just different I was able to get to a good speed and maintain it and not need to shuffle to make time. So the rucks and CE run was where I had to make up for my lack of running abilities in PT gear
Some of my own observations as I hop back into it.
Keep it slow, shin splints can cause you to regress. I started to develop them when I started running again. I let them heal, but now I'm developing Achilles tendonitis from too much load.
Also, Pose running has helped me a lot, but expect the learning period to also be an adaptation period. Your time may slow for a bit, because now that you're using your body efficiently your calves, instead of your joints are taking the load, because of that they will get sore.
Something I did that’s similar to what Sean did that helped me in the Air Force was doing 600m resets. Basically run at maximum effort for 600m and rest 2-5 minutes. It will work wonders for your VO2 max, and recovery heart rate. Also, they suck. Just doing 2-3 of them will make you want to vomit. I was able to keep my run times down to 9:45 for our 1.5 mile run test.
I learned this from a book awhile back.
9:45 for 1.5 mile is slow
@@garinbaker_ definitely not
It's not.
This was one of our number 1 practice techniques when I ran high school long distance track. It works really well and really sucks. We did a lot of 300s as well. We were training mainly for the mile and 2-mile. We only ran distances further than our competition distances now and then during practice and then on our own on the weekends.
What's the workout plan looks like?
Heart rate/zone runs, track intervals, swim.
Works wonders 🤙🏼
Totally agree about your advice to sprint at the end. When I was at Ft. Bragg one of my sergeants gave me that tip. Natural human tendency is to slow down when you see the finish line, but if you speed up you can shave a few seconds off of your time.
My dad gave me the advice "run past the line" and "punch past the target", to help combat that slowdown tendency. Works really well.
@@Incognito1786 Punch through run through, Yes sir
I live in Miami and played football down here growing up. And i always preferred running outside as opposed to treadmills. I feel like you’re more tuned in . Especially the climate here is crazy too
grinding hard last month so be dialed in. Less than 30 days to go. Thanks for all the motivation. I'll keep grinding harder.
glad to help bro!
What's up dudes always a great show thanks for everything stay up bros
Really appreciate this. The run is my bear I need to get off my back.
love the test-specific tips, thanks!
Glad it was helpful!
Been out the military for 22 years (fuck, that was a long time ago) but what helped me with distance running is I'd find someone with a 6.5 minute mile pace and I'd follow them. I also found it helpful to not look around and stare at the feet of the pacer in front of me. One more thing...I'd do 2 mile runs at a 6.5 minute mile pace but in between street lights I'd sprint.
Excellent video.
Thank you for the great info
appreciate the education...Rules of Engagement might be a decent Beers and Breakdowns episode...Thanks again for your service
Any time!
This intro is gnarlyyy!
That’s exactly what we need FNG 👌
well lets go then!
After watching some other green berets put out running tips videos that are frankly irresponsible and would get people hurt I was expecting something else from you, but you actually gave some great tips👍
crushed it like always brother!!!!
Thanks homie!
Thanks for the details man ☺️👍
Any time!
I didn't know what FNG stood for until I saw the Lone Survivor Beers and Breakdowns. Now I think the name of the academy is genius.
thanks!
I found that every 30-45 seconds I slowed off my "normal" pace allowed me to run double what I normally ran.
Tyvm for the great ans straightforward information
👊
keep up with the good work man
thanks dude!
There was nothing more wild than seeing the SF Sgt. do his PT test, after his finished light up a cigerette.
I always had my breathing in a pattern. I inhale and exhale on every other left foot. I tool deep breaths so i started my breathing in on a foot hit and finished two steps later. That was on distance running. Not sprinting. If your sides hurt you're not breathing right. I had buddy in Germany would do a PT test on a hang over. 12s every time. Smoked like a train.
When I was training for 1.5 Mile run I used to do long - medium outside runs but fast treadmill which consisted of starting fast and upping the pace each minute by 1Kph. I managed to get 07:54 for Mile and a half on the day and never managed it again.
Wish I had these tips a decade ago haha. During our 3mi runs I would take off like an idiot, not quite a full sprint, I knew better than that...but not much better. I'd kill it for the first bit but by the end I was really digging deep. Naturally my cardio and pace got much better but I still never really used any good tips, I just learned to pace myself better.
i like the updated intro music.
Getting back to tips, I really missed this aspect of the channel thanks bros
More to come!
@@FNGACADEMY nice
I needed this before I joined...I ran a 2 mile in 16 minutes before being shipped to basic LOL
I wanted to be a Marine since I was 8yo, the month I turned 18 I got into legal trouble that disqualified me from every Military branch. I pain myself every day bc of that mistake & it’s been 12 years. I know, “Move on”.
Should look into doing some civilian training. A true FNG academy!
I know what you mean about that heat! Here in Kentucky it's 90+ and high humidity today. I run 2 miles every morning. This heat brought a tear to my eye. 😅 I have cerebral palsy so no SF for me... I still believe in physical conditioning. 🇺🇲👍
running is good for the spirit
Gotta catch the morning runs before it gets hot in these ky evenings. Good on you for continuing to pt. My hats off to you brotha. Shout out from elizabethtown, ky
@@FNGACADEMY agreed! I wish I would've been physical training all my life. Nothing beats the blood pumping.
@@lordthunder9454 nice! Etown is a nice place. I get up there once in a while. I'm down here on Barren River Lake. Good ol' Kentucky weather will keep us tough lol.
That sole taken we called it energy vamping for vampire, ie sucking their energy out. He is right it does work and it works in all aspects of life.
exactly!
Sole taken?
You were taking ppls feet?? While running😕? That's low, dude lol
My bullshit aside, I thought I was the only one pretending to take souls when I pass other runners on the trail
I suggest signing up for a 10k/5k race and just trying to go balls to the wall. That will prepare you for competition and it will also give you experience.
Prose running technique eh? I had no idea it had a name! I got lower back issues from heel strike running. I picked up skipping and stair sprinting and realized how much shock absorption I got from the forefoot contact, so I started doing it for my running. Game changer! No lie!
Sucking souls!! Been there so many times! I'm typically the oldest troop on the PT test. So for the run phase I'm typically the last man over the start line. Let them all run away. Midway through the route (which is a road course through the base) I'd start to pass guys who've hit the wall. Moreso when we get to "The Grade", which is a mild up-grade on the course. Kurt does 3 miles to train for the 2. I run up hills to train for a predominantly flat course (and to keep my Prose form). So when I get to the grade, I'm storming up it. That's where I pass the rest of the field. That leaves the gifted runners, who I have no hope of catching.
Buck your 100% right about Treadmill sprints!!! In my prime, I used to do 4 - 4 minute rounds at max speed at an incline level of 8 with 1 minute rest between rounds.
A tutorial video of running form would be killer
Goggins motivating everyone💪🏼💪🏼
I do alot of muscular endurance mixed with 400 m spring circuit. And alot of 5k or 3 mile tempo runs to bring my overall pt score closer to max
The book he recommended is Dr. Nicholas Romanov's Pose Method of Running (Dr. Romanov's Sport Education) by Nicholas Romanov
Hill sprints shaved my 1.5 mile down significantly.
About 20, 20 second sprints at a decent incline.
Had to do hill sprints in wilderness camp as a kid every morning followed by 2.5 km run
Calves were always huge and strong and still strong 20 years later.
We had a litlle incline of about 300-400 meters but that incline made my 2 miles(3000 meters) time 12:15 , what Im trying to say is if you have inclines on your 2 mile pt test make full use of it and run down fast dont sprint but run fast cuz I see most guys not doing that and thats such a waste it could make the difference of you passing or failing. And make sure to sprint on the last 200/100 meters it could easily be a 10-15 second difference
60-120s worked for me in basic
Oh wow it's long runs mixed with tempo runs mixed with intervals
Basic, 2 mile was 18 minute. AIT start 16 ish... A guy that could run it in 9m20s taught me two things. 1. breath in through nose on one step, breath out through mouth on second step. When I was out of breath I remembered to actually do this and it took about 20 seconds and then my lungs were back. 2. It's just gonna hurt. Suck it up. It won't last long. Push yourself. At the end of AIT my run was a few seconds over 13 min. I am a short little asthmatic kid who never ran a day in his life. If I can accomplish that, anyone can.
Also if you have a PT test get to the front of the line, knock out push-ups or whatever is first, and than you will have more time to rest for the next event
I would love to see a video on hydration tips. I have trouble there.
Will do!!
Hydrate the night before, eat more fruits and vegetables (potassium/magnesium) also eat salts
All this will help you stay tip top shape
@@LukeShrimp thanks! I live in a hot humid place. I sweat alot... I'm always in the market for advice! Thanks again. 👍
Thanks for the info M8s I'm not trying to be SF I just want more knowledge.
glad to help!
A tip for sit-ups that helped me. And I have done 2000 sit-ups without stopping for a challenge.
With sit-ups, relax the mouth and throat. Get the breathing in synch with the motions so the diaphragm isn't fighting the abdominal muscles.
If one can stay relaxed, the sit-up will work the lungs like a bellows and do the breathing for you. Once I got that rhythm, I easily maxed sit-ups on the APFT standard.
My typical pace is about 50 reps per minute on a bench. To get that in an APFT, you need a good leg holder. A sloppy leg holder can screw you.
I administerd a crap ton of APFTs and assisted on a lot. I also did some LEO exams.
This stuff is achievable. There are just some tweeks that I think the FNG people can help make easier.
I certainly wish I had their advice 29 years ago.
It's a great channel.
If you are worried about passing any portion of the pt test you already lost. I never was a fast runner but will always scored in the 290-295 range. That was good enough for selection, Q course and 18 years in SF.
Hey buck just curious, but would you guys do a beers and breakdowns for. The pacific or band of brothers? Would be really cool to see you guys doing breakdowns for what all happens.
Band of brothers was EPIC from Tom Hanks
PLEASE DO THIN RED LINE BEERS AND BREAKDOWNS EPISODE
Please tell us tips & tricks of Q course at night next time...
Great tips. Working on my running form right now. Do you happen to remember the name of the book from Dr. Romanov?
@Albert Lu Awesome. Thanks!
You should do a video of different body types that you see in SFAS. (Big, small, medium).
Can you do a video about going warrant officer and the steps while in group
sure can!
Any tips on training up endurance
Hey Sean, thanks for the great information and advice on running. I noticed you guys were referencing the 2 mile run a lot for the PT test. I thought in SF the PT test was a 5 mile run in sub 40 time? Just a little thrown off there if you could clarify. Thank you and I appreciate all the great content you, Kurt and Abel put out!
You will do both. The 2 mile is for entry into sfas, but in the q course you will do both 2 mile and 5 mile
@@fng_kurt9617 running seems to be what gets a lot of people. Sounds like if you can run under a 7min mile is what your goal should be. What about rucking? I’ve heard you should be at a 10-12 min pace others say just stay under a 15min.
@@fng_kurt9617 Thanks Kurt!
Maximum effort is thr only minimum standard. Hooah!
Do ruck running and hip flexor workouts help with your running as well?
Did you guys get the “taking souls” saying from david goggins?
Have you ever done foam rolling pre and post run look it up or if you have any questions message me
A like is as close as I can get to a Salute.
Good shot Buck! Where were you 35 yrs ago?
I heard that SFAS was 5 miles for the PT test. Or is that a different Gate event
Has anyone ever been booted from SF from not being able to get a security clearance?
Can I utilize your vids for RASP preparation what I mean is could i use these vids to possibly help me with RASP?
Do these tips also incorporate to the other gate runs? I heard there is a 7 mile in sfas, but what is the best/expected pace or time to complete that?
you always want to go as fast as you can, learning your fastest pace is vital and not getting caught up in others times
Everybody’s out of breath during the ist,and you just hear me coming up and I’ve been told they thought they’re being chased by a dog lol.Using minimal energy and winning.Bunch of show offs lol
🙌🙌
Im 33 just enlisted in the national guard as a 11b when out of shape eating burritos and drinking beer all summer i can do the 2 mile in 1423 in decent shape im around a 1230 im hoping to get it down to a 12 by the end of osut ..........do you know any guys that have enlisted as old as me and went to SF ? Its somthing id consider doing a little about my civilian job im a wildland firefighter and im a squad boss trainee ive also competed in combat sports sense age 17 and was a international muay thai champion in Thailand in 2018 and things i need to work on my gt score and map reading/ land nav but i do have a basic gist of it..........i watch your channel alot to learn and was wondering if you could provide me any additional info about sf at my age just starting a millitary career??? Self motivation isnt a issue i know my personal strengths and weaknesses any info is appreciated thanks!
My best 2 minute mile was 13:54 when i was in. Been out almost 4 years and Training to get back in and go to selection. Im nowhere near what you guys can do
I was a cook but running equalized all jobs come test day.
I wouldn't dare give advice to anyone in the SF community. But to regular grunts, this is what worked for me. Breathing: learn to control your breathing and push oxygen to your lungs. It's easier to run in formation because we're all singing cadence which is basically on a beat. If you're on your own a trick I learned was singing the 7 dwarfs song to myself. Hi ho, hi ho, its off to work we go. Over and over, you are pushing air to your lungs.
2nd tip: Running shoes. I know they're a lot of expensive running shoes on the market today but most of them are bs. I was in that first generation where they switched from regular Army boots running and allowed us to wear gym shoes during PT. I showed up with some cheap tennis Nikes and it was brutal. They let us come home for Christmas and I bought some Nike Airs. It was like my legs and ankles had went to heaven.
3rd tip. Buy some Ace bandages. The tan kind that you can wash and reuse. You know your squad/platoon better than anyone. You know who's the slow Elsie and if you are in a gender mixed unit, Lord help you. Shin splints are coming. Wrap those legs like a mummy. Good luck.
Every time I try to run, my knees flare up. Do I just have weak genes or is there some technique I can use?
Not sure what you mean by flare up, but I had knee pain when I started running and almost instantly solved it by doing seated leg extensions. Holding for 1-2 minutes every half hour or so until my knee pain went away.
Buck looks like nomad from ghost recon breakpoint hmmm 🤔
13 minutes or less with kit on or just typical running gear?
I used to run around 11:30 2 miles. The real secret to running fast is the faster you run, the faster you can stop running. Because running sucks.
I know that this isn't relevant to this episode but just watched a killer movie I think would be great for beers and breakdowns hyena road awesome movie the first kill in the movie was a little weird, pretty sure somebody that gets there chest blown out with a sniper rifle will just fall to there knees and not fall over but hey what do I know, lol but the rest of the movie was great
wheres the clip of the chicken joke?
I run faster in cold weather. My body generates a lot of heat. My fastest run time in the Army for my 2 mile run was 13:14 in Fairbanks Alaska.
I've always been able to smoke almost anyone off the line. But ask me to run a couple miles at a moderate pace without stopping...then I'll have a problem.
lots of guys in the school house are the same way
Sounds dumb but what do you think about during runs
Buck, if this is the FNG Academy, can you call us FFNGs?
(F is for future)
absolutely!
I was just thinking "huh...wonder if anyone ever shit themselves while running", and then Buck goes "or shit yourself!" Guess that answers that. Makes sense, tho. Me and a whole buncha other guys vomited while running in the lovely FLW heat...and did not stop running.
Dude, i asked my running buddy, the toughest guy I know. If he thinks I have what it takes for 18Echo being a hopeful at 28 years old. He said absolutely and to set my goals. He's ran 106 marathons (and all 50 states sub 4) 20 years USAF vet with deployments.
That is such a confidence boost. I am a little behind the curb in age, but I dont give a damn. I'm gonna try, using the tools I learn here from FNG academy. Till Valhalla.
Hell yeah brother! Age is just a number, do every little thing to take care of yourself and trust the process 🤟🇺🇸
I earned an 18x contract in AIT at 33 after a 10 year break in service. Age is just a number, go for what you want 👍.
@@Flooozeee they giving them shits out u didn’t earn anything
Don’t worry about the age, I was 29 when I started the q course. Keep pushing!