Скачать или смотреть ACFT - Prepare to Pass Injury Free! 2 Mile Run: Evidence Based Running Guidance

The Army is moving towards the new Army Combat Fitness Test (ACFT) as its fitness test for all Soldiers. Full implementation will not happen until some time in 2020, but the time for Soldiers to start preparing is NOW!
With 6 different events that test Soldiers much differently than the old APFT test, injury risk is high. Our ACFT preparation video series arms units, leaders and individual Soldiers with simple screening tests and valuable information that can help mitigate that injury risk.
You'll find simple ways to identify what Soldiers might be at risk for injury and what to do about it. Hope is not a plan. Start identifying who is not ready for training and testing of the new events NOW so that specific interventions can be deployed.
Do you know what to look for to ensure each event can be trained for and attempted safely? Watch and learn!
We are not proposing a screen for the 2 Mile Run event. Instead we feel that every Soldier should be informed about what the research is telling us about running safety and economy as they are tied close together.
To summarize:
1. Where the foot lands in relation to the body (or center of mass) seems to be important. We want to see the Soldier's foot land underneath their body, below their hip as opposed to reaching forward with the stride and hitting the ground out in front of the body.
2. Landing underneath the hips can be improved by increasing the turnover rate, cadence, while running. In short, this means taking more steps per minute. An increase in cadence of 5% can have a dramatic decrease in loading stress to the body for a given distance or duration. When we increase cadence, it become harder to take longer strides that land out in from of the center of mass.
3. The most controvesial recommendation is to consider what part of the foot hits the ground first. We recommend hitting the ground with the mid foot as opposed to the heel. In our experience, asking runners to avoid heel striking helps them take shorter quicker strides this both increase cadence (2.) and also prevent landing out in front of the body (1.)
As you can see these 3 recommendation are very intertwined and have helped many people change from running with pain and poor form to being able to increase their running volume and economy without pain.
Finally, there does not seem to be any evidence to support trying to match foot type to shoe type to prevent injury. What we will say is that anytime you have a drastic change in running shoe type (i.e. changing from a highly cushioned to minimal or visa versa) there needs to be a "breaking-in" period where the feet and body gets used to the change in stress from the shoe. This means gradually increasing the training volume in the shoe after initially using a decreased volume with that new shoe type.

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