I will add more content over time but here is the most important topic to me. Consistency and shoe selection…okay, okay that’s two topics, I get it. But I will keep this brief. 

Firstly, I think everyone must invest some money into the selection of a well fitting shoe, specifically dedicated to running. Running on pavement, running on sidewalks or roads or tracks. I also strongly believe in Newton Running Shoes. Email me if you have questions on why. Newton Running shoes have been on the vanguard of zero drop since the original roll out of product. Newton shoes have incorportated a design that fosters “Land/Lever/Lift” with energy return provided by actuator lugs and the design influences “Natural Running.” Less heel lift is part of the design and more even mid to forfoot striking. More and more shoes are built on this premise some with excessive cushioning. Natural running is not to be confused with those minimalist shoes that are risky (i.e. potential for injury) so Newton's don't share that design aspect at all

Under “Running” I have the Newton Running forum page set up as a drop down for some help and more advice. Do some reading/research. Dont buy super shoes unless you run 1) sub 6 minute miles for 10K or greater, or 2) Have disposable income. These shoes are game changers, true. For elites. If you read or listen to podcasts I do for legit and current sources that curate/share sound training advice like I do (i.e. Podium Runner, Trail Runner-print; Morning Shakeout or The FreeTrail-podcasts are a few) you will find that most books or articles written by SME’s whether running specific websites and/or publications quote 400-500 miles as a rule of thumb for shoe life before they are less conducive to training etc.  Supershoes are built for a specific purpose and also have a very short shelf life compared to most shoes available to consumers. 

Work on your engine (running economy or VO2 max fitness). The shoes that are engineered for elites are not going to buy you that much performance unless you’re a Division I or D-II athlete.

More to come

Treadmill work

DO IT. Why? Most PST candidates I have evaluated are not well-coached nor have a firm grasp of the pacing required to run at an elevated level for the 1.5 mile run (the last event of the PST). Will treadmill work remedy this exclusively? Nope…but it will essentially force you to learn what if feels like to run at the appropriate level that you need to be at if you want to be competitive. 

At the NSWC there are many axioms or accepted truths. One is “You can never be a fast enough runner.” Running timed evolutions at certain levels is graded. Ranking early in the training pipeline comes down to physical performance. And performing above the mean or average peer group reinstatement times tends to be a KPI (look it up) for success. That is a proven trait of post BUD/S "Hell Week" or post SWCC BCT “Tour” candidates and tends to be a discriminator of those graduating and "earning their pins.” Getting on a treadmill, pushing outside of your comfort zone is what it takes to train your body to adapt and run on a conventional surface be it road, trail, or track. It comes with paying your dues or as Josh Bridges likes to say “Paying the Man!"

© Mark Negele 2021