Is Your Run Always Worse After
Pushups, Pullups, Situps Events of the PT Tests? Learn How to Transition!
This common event occurs during PT Tests - especially if running is after other strength/muscle stamina events. How many have you had a poor running event after pushing yourself on the calisthenics portions of the test? This will also apply to the new Army Combat Fitness Test after the new strength events of the ACFT; the 2-mile run at the end will require the same strategy.
Learn HOW to Take Tests Better
As with any test, you must learn to take tests to score better. There are entire courses and curricula devoted to helping students pass the SAT, ACT, and ASVAB. The classes and training programs are not so much devoted to teaching subjects but showing students HOW to score higher on the tests using strategy and techniques.
You Need a Strategy
The Physical Fitness Test in any branch of service is the same. You need a strategy. For most PFTs, you must do a series of upper body exercises first (usually pushups, situps, or pull-ups), then run for 1.5, 2, or 3 miles, depending on the service branch.
After you perform maximum repetition sets with your upper body muscles, your heart has forced blood to the arms, shoulders, and torso, leaving you very “pumped up”. Running like this can be difficult because the heart has to now pump the blood from your arms and torso down to your legs and, of course, oxygenate the blood repetitively. This can throw off your rhythm, heart rate, breathing, arm swing, and pace that you are used to performing - at least for the first half mile.
Have you ever started a run after the PT exercises and noticed your breathing is more rapid, your heartbeat is, therefore, more rapid, your arms swing is more stiff than fluid and relaxed, and your legs are burning for oxygenated blood?
Have you ever said this? “I felt OK after the first two laps, but the first half mile about killed me.”
Here is the answer to the problem:
After you perform the PT test portion and are now preparing to start the run, use the time wisely during transition to get the blood back to the legs by simply doing a short jog for 3-4 minutes. Shake out the upper body and stretch the arms, chest, shoulders, stomach and lower back. Finally, take about 3-5 minutes to stretch your legs. Keep shaking the arms, throughout the time in between the PT and run, to loosen up.
This will help you feel better at the start of your timed run and you will avoid feelings of breathlessness at your target pace. Learn more about running at your goal pace and your training until this point should be focused on your goal pace for the distance of your PT Test.
This is very common.
First of all, you have to train the way you test: If your PFT requires you to perform weights or PT exercises first, then your workouts should mimic the order of the test as best you can. Then run if required as the last event - which most tests are organized that way.
For example, you should do your PT and weight training for your test first, then follow it with the running portion of your workout. By arranging the workouts this way you will get the body used to running when the upper body is pumped up with blood. In a nutshell, if you can loosen up your upper body by stretching the arms, chest, shoulders, and back muscles before running, that will help with your more natural running state. Also loosen up your legs by doing a short run to get the blood from your upper body down to your legs. This transition takes about 4-5 minutes, and usually, you get about 10 minutes to prepare for the last event of the PFT.
Other Test-Taking Success Tips to Learn
Stay hydrated, fueled, and cool: If you can keep your body heat down, your performance will improve. Be well-hydrated days before the event and sip water or a sports drink during the test to stay cool. Sports drinks (no caffeine) or fruits will help you maintain blood sugar levels during the test. By doing this, you will have the energy to push yourself on the last event of the PFT. In between all events, hold onto cold water bottles (even ice-filled) to keep the colder blood circulating to your core. You will be amazed at how well this works. Check out a related article on how half of your fatigue is body heat.
In the Navy PST - don't blow it all on the swim. Too many people are both of swimming shape or lack proper technique and work WAY too hard during the swim causing the remaining events to suffer (pushups, situps, pullups, 1.5 mile run). Just by taking out extra flutter kicks and save your legs and hips for the situps and run endurance needed.
Learn How to Pace Yourself: The pacing exercises in this test are the sit-ups and the running portion. These require a steady pace and not a fast starting pace. Many times in sit-ups, people score 30 sit-ups in 30 seconds, but cannot get another 30 in the next 1:30 in a 2 minute test. By simply dropping your initial pace to 20 in 30 seconds, you can easier score 80 sit-ups in 2 minutes without a single workout. Same for the running. You never sprint the first quarter mile of a 1.5 mile run. Find your goal pace and stick to it by training at that pace at every distance you run. For example, if your goal is to run a 10:30 1.5 mile run then you have to run a quarter mile in 1:45, a half mile in 3:30, and a mile in 7 minutes. Learn the pace by practice!
See Faster Run / Swim Times for the PST / PAST tests
PT Tips: Exert on the UP: When doing any of the PT exercises, you have one advantage to half the exercise - gravity. Gravity will take you down faster with no effort, so do not waste energy by slowly lowering yourself to the bottom of the exercise. If doing sit-ups, let gravity take your back to the floor by relaxing the abdominal muscles. If doing knee ups (leg tucks), let gravity take your legs back to the hanging position. If doing pushups, relax the chest and triceps and fall to the counter. The same goes for pull-ups, but you must semi-control your descent here as it can produce swinging, throwing you off your best scores.
The thing to remember is to go into the PFT well-prepared. Ensure you are hydrated and stay hydrated / fueled, stay cool, and stretch well before running (both upper and lower body). Do not forget to learn your pace and pace yourself during the test. And organize your workouts to run last if your test requires it.
The workouts in the articles and programs on the StewSmithFitness.com website (store and article archive) will help you lose weight, get faster, and score higher on any fitness test. By combining all forms of exercise to practice your PFT strategy: strength building, cardiovascular activity, and flexibility, as well as food intake before the PFT, you will be better prepared for the testing EVENT.
Feel free to email me at stew@stewsmith.com with any fitness-related questions.
But the Seasonal Tactical Fitness Programs Will Build Optimal Performance and Specifically Address Weaknesses Each Phase
Consider the long-term training system of the seasonal tactical fitness model, as it offers the opportunity never to neglect your weaknesses, helps with flexibility and mobility, and puts you at a level of physical ability where you are happy with your overall ability to do just about anything. We have a system where the strengths and weaknesses dictate our training. Check it out: What is Seasonal Tactical Fitness Periodization?.
There is More to StewSmithFitness.com Than You May Know
Who is Stew Smith? Coach, Trainer, Author, Podcaster
I'm the former Navy SEAL that special ops candidates go to for books, ebooks and online coaching to prepare themselves to get to and through intense tactical assessment and selection programs and qualify for service in their chosen tactical profession. See More at StewSmithFitness.com
Quick Summary:
- FREE Fitness (all topics) / Mindset Articles and Workouts - Latest info on training for any goal! (over 1000)
- eBooks, Books and eBooks in PRINT (over 40 options)
- Spec Ops Swim Critiques on social media - YouTube, TikTok, Instagram
- Live QA / CSS Critiques Mon / Tues 9am (YouTube, TikTok, Instagram)
- Podcasts (over 200)
- Stew Smith Fitness APPs - Triad version, Pushup Push APP, Pullup Push APP, FBI workout APP
- FREE Navy SEAL Exercises Apps - iPhone, Android
- Membership Site - Get access to 100s of week of training programs and unpublished workouts we are currently doing each week. Constantly updated weekly with new articles, videos, and workouts of the week.
- Tactical Fitness Course - 80 minutes to learn how to get both TO and THROUGH spec ops selection programs.
- Online Coaching - Get personalized programming designed for your goals, abilities, time per day, days per week, equipment/facilities...etc.
Dive deeper into the world of Tactical Athlete training and mental toughness by exploring Stew Smith Fitness Programming for the Tactical Athlete online store. Uncover the strategies and techniques elite forces use to push past physical and mental barriers. Visit https://www.stewsmithfitness.com now and equip yourself with the tools for success for many special ops level selection programs in the military and police world.
Books and eBooks Available (All Levels of Fitness)
The Specific Military / Special Ops Physical Fitness Workouts
Navy SEAL Workout Phase 1
Navy SEAL Workout Phase 2 - 3
Navy SEAL Workout Phase 4 Grinder PT
Navy SWCC Workout
Army PFT Workout (Prep For Rucking, OPAT, ACFT)
Army Special Forces / Ranger Workout
Army Air Assault School Workout
Army Airborne Workout
Advanced Running Program - Special Ops Supplement Plan
USMC RECON / MarSOC Workout
USMC OCS / TBS Workout
USMC IST and PFT
The Combat Conditioning Workout
Air Force PJ / CCT Workout Battlefield Airman Prep Course
The UBRR Upper Body Round Robin Workout / Spec Ops version
The Coast Guard Rescue Swimmer / Navy SAR Workout
The Service Academy Workout (West Point, Navy, Air Force Academy)
The Navy, Air Force, Marine Corp Boot Camp Workout
-
The Law Enforcement Physical Fitness Workouts
The FBI Academy Workout | FBI Workout Vol 2
The DEA Workout
The FLETC Workout - Ace the PEB
The PFT Bible: Pushups, Sit-ups, 1.5 Mile Run
The Fire Fighter Workout - Ace the CPAT
Calisthenics and Cardio
Online Coaching Options
Online PT CLUB - Premium Coaching -
Do you need a program that actually works for you? We can build it personally for you and your personal goals and help you fit it into your day with the equipment you have available. Let us be your training partner and coach.
Many people ask me what is the difference between the Premium Program and the Online PT CLUB Coaching. The people on either program receive personalized training from me - Stew Smith - to best fit your abilities, goals, time per day, days per week, facilities, and equipment. We communicate regularly about your progress and your feedback helps me create the next week plan for you. There is no template workout and see you later. These programs are created 1 week at a time with YOU and ME in communication to figure out how best to create the next week.
Tactical Fitness Course - Getting TO the training does not guarantee you get THROUGH the training. Learn about the two phases of tactical fitness you need to develop thoroughly before getting to BUDS. Check out the Online Course - Getting TO and THROUGH Special Ops Selection.
Member's Only Content / Services Program!
If you want access to years worth of workouts, favorite workouts of the week, free fitness APP, closed Facebook Group, video / picture library of exercises, and more access to LIVE Q/A sessions check out the Stew Smith Fitness Members Section.
The dashboard below has the links to all the information, archives, videos, and links to workouts, podcasts, live Q and A lessons.
