Marine Corps Running
Running is probably the hardest part of the PFT for Marine recruits as well as Marines. This takes a lot of training in order to be competitive. Of course, almost anyone can probably get by with the minimum standard but that’s not what I shoot for. Anyone can be a good runner but it takes good ole’ hard work, dedication, proper nutrition and the right mental attitude. If you persist with these elements, there is nothing stopping you from running at an above average pace.
The most important thing to remember when running is that you need to follow a proper stretching routine before and after a run. Many people don’t and many people have injured themselves because of this. When you are in the Marine Corps, you will always do calisthenics before PT and stretches are included. I recommend at least 5 minutes worth of stretching before doing any exercises.
Important: before doing any stretches, you need to warm your body up by doing a few minutes of running in place, side straddle hops, stationary bicycle, etc.
Here’s an example stretching routine much like the one you’ll experience in the Corps:
Side Straddle Hops
Stationary Run
Trunk Twisters
8 Count Body Builders
Bend & Reach
Sitting Leg Stretches
Once you have finished stretching, you should be ready for your run. Here are a few tips on running.
Start out slowly
Don’t overdo it at the beginning! If you’re a beginner, only do what you feel comfortable doing and build on that.
Relax your upper body
Many people run with their fists clinched and their arms stiff. Your arms and hands should be limp as you run so that you are not using much needed oxygenated blood.
Breathe properly
You should take deep breaths as you run in order to get as much oxygen as possible into your blood. It is also helpful to establish a rhythm with your inhale and exhale.
Make sure your feet hit the ground properly
You should always land on the heel of your foot and then roll through and push off with your toes.
When I run in the beginning is okay but then after a half of mile my legs start to hurt incredibly, so after that comes on me I don’t stop, I keep going using my toes and it seems to help me finish. What am I doing wrong that makes my feet hurt badly?
Samuel, I don’t recommend continuing to run when you feel this pain in your legs, especially if it causes you to run on your toes. This will cause shin splints and other problems. Sounds like you might benefit from a visit to the Chiropractor. It may be an alignment issue with your feet causing this problem. I had a similar issue a few years back and visited the Chiropractor, got some custom orthotics to fix my over-pronation and now my pain is gone because my body is more inline when I run.
When i run i can run about 1/4 to 1/2 of a mile and my legs dont hurt but they get weak and i start to slow down and it seems harder and harder to continue. What am i doing wrong? Is thaf normal?
is it ok to run everyday
This depends on your level of fitness and the distance or time you intend to run. Obviously, a beginner shouldn’t run everyday because of greater potential for injury and burn out. Once you become more advanced, you should be able to run more and therefore it may be ok to run everyday. However, I don’t recommend everyday simply because your body, joints, muscles, etc. need rest. You may also get burned out on running if you do it too much.
Sounds like you may need to incorporate some kind of lower body resistance training into your workout schedule. Exercises such as squats, lunges, leg extensions and leg curls will help to build muscle in your legs making it easier for you when running. Also check your form while running and make sure you are landing on your heel and pushing off with your toes. This is all assuming you don’t have any medial issues that may be causing this. I suggest consulting with your physician if this continues.
When I run I can run for about 1/2 a mile then like my shoulders get tingaly and I have to walk for a 1/4 mile till I can run again and my time gets ruined by that
In marine bootcamp, are pullups required? I cant do a pull up but can do the dead hang lift. I also run almost everyday, but im no sure if this is good enough?
No pull ups are not required for women to do. We have the flexed arm hang to do. Just keep at it
Hello in about 2-3 years i plan on Joining the Marine Corps and i am currently trying to score a perfect 300 on the PFT i have strong Leg muscles but lack the endurance to go the 3 miles or maintain my speed what should i do?
When i run i do fine the first 1/4 and get a little winded during the next 1/4 then i just get a cramping pain and i have to walk it off and it slows me down. I don’t run that often and i need to work on my endurance what should i do?
I just started running in preparation for joining the Marine Corps in a year or so. I was diagnosed with asthma when I was seven, and I’ve always had very flat feet when standing. However, the effect is very limited. For the first time in a long time, I ran .8 miles last week, and on my second attempt at it, which was today, I ran a nine minute mile. This is a good time for me, especially with such little training so far. My question is do you think I will be able to get in to the Corps with my problems, even if I can handle Basic w/o an inhaler or arches in my shoes? By the way, I’m 5′10.5″ and a lean 155 lbs and gaining. 1340 SAT and 31 ACT.
thanks!
I had asthma and flat feet when I went to PI. I maxed on everything except the run (I ran it in 19:00). I never ran once before I left. The drill Instructors will get you in shape quick enough. You just need to be able to run a 3 mile under 28 min. when you get there. Just don’t give up.
Planning on signing for DEP in july. At first I could only run 1 and1/2 miles without stopping and decided my mind wasn’t into it and then one day all day told myself when I run today I’m going 3mi. and then when I ran I paced myself breathed correctly and forced my 3mi. once you have done something your mind knows you can and its much easier to run farther when you say to yourself,Iv done this before! I can do it again!” …..just in my experiences …..Ooh-Rahh!!!!
i am in the DEP, adn i have about 1 year befor i graduate and leave for basic. I have flat feet. i run every day now, and start to feel pain in my calfs after about half my run and after my run. I am reading your comments and you say to visit a doctor for prob. like this but if the doctor gives me something for it will i be able to take it to bootcamp?
I been in cross country and in track and field since 7 grade in year 2010-2011 imma be a softmore and im still running. Well i just want know if i keep working out and runnig would it help me to pass all the physical activities that you guys have in the marines? All of this things that im doing is it helpful or is their anything else i can do to help me more?