3 Big Fixes to Instantly Run a Faster 2-Miler for the Army Fitness Test

Soldiers make a lot of mistakes when they take the AFT, mistakes that are keeping them from higher scores that could easily be mitigated with the right fix. And, this is ESPECIALLY true when it comes to the 2-mile run (2MR). This isn't always because they aren't giving it their best... its more because they just didn't receive the education or the right advice from their leadership. Not talking trash on their leadership here, but facts are facts. Soldiers know they need to be able to run well and in most cases are reminded of that during morning PT sessions, logging endless junk miles for no apparent end goal other than to check the box.

But that's enough trash talk. We're wasting time with that. Instead, lets focus on the 3 big fixes that will, without a doubt, help you run a faster 2 mile and increase your next and future AFT scores overall!

1. Nutrition and Hydration (You're probably way off right now...

The last thing you want to do is show up for an AFT without the energy required to perform at optimal levels. The run is the last event, and if your showing up already running on fumes, or about to shit your pants from that smashburger you ate last night... its not going to go well for you. All events of the AFT are anaerobic, they rely heavily on glycogen stores in the body to do. And how do we get our glycogen stores up? CARBS and electrolytes.

The night prior to the AFT:

• 3-4 hours before you go to sleep, take in around 1g of carbs per bodyweight of clean carbs (brown rice, whole grain breads, clean-ish pastas, oats).
• Drink 16-24 ounces of water and electrolytes. Don't chug it right before bed, then you'll just be pissing yourself all night... do it with or right after your meal. No fluids 1 hour before bed.
• Keep to these timeframes, otherwise you'll disturbed your sleep patterns... and bad sleep = bad performance. 

Morning of the AFT:

• Eat right when you wake up, 40-50 carbs (small meal). A fold-over PB&J is perfect. DO NOT overdo protein, fats, or fiber. That will only slow you down and give you bubble-guts.
• Drink 12 ounces of water with electrolytes.
• Those two things need to happen 1 hour before the test start (if you can).
• Bring 12 ounces of water with you to the test and sip no more then 2 ounces in-between the events. NO MORE then that!

And that right there is your nutrition and hydration strategy. Not so hard is it?

2. Running Form (F.A.S.T)

Roll your eyes all you want, proper running form is critical for success if you want to do well for the 2-miler (and maintain your knees by the time you're a crusty old First Sergeant). And lucky for your, we developed a badass acronym to help you!

F: FOWARD LEAN

As you're running, you want to lean forward from the ankles, not the waist. This will help you with your foot plant, stride, and to preserve as much energy as possible that would otherwise be wasted. You're body should remain tall and straight as you run, and that begins at the ankles.

A: ARMS DRIVE

Your arms should be tight to you side, hands relaxed (not in a fist). Picture a T-Rex. Be a T-Rex. The swing back in forth of your arms should be minimal, with the "action" coming from the elbows. You're  not reaching forward, you're not swimming through the air. The only thing that's benefiting your right is the momentum created from the elbows. Use it.

(yes, I made a T-Rex wearing APFUs running with AI... get over it.)

S: STRIKE UNDER THE HIPS

If you're leaning forward from the ankles correctly, your foot strike will occur under (or very close to under) the hips. That's the "go-zone." You don't want to be reach to far forward with you feet, or leaning back like a weirdo. The strike should occur at the ball of the foot, or even the middle. BUT NEVER THE HEAL. Heal striking wastes tons of energy, and even worse, will screw your back up... even before your next jump does...

T: TURNOVER QUICK

We're not talking about microwaved apple turnovers, save that for after you crush the run. Turnover refers to the speed of your stride. Many Soldiers think they should be trying to lengthen their strides, a thought bashed into them during their first ruck march at basic training when their Drill Sergeant yelled at them to "step it out" for the hundredth time... You want your strides to be quick and deliberate. This is not the same as a "shuffle," obviously... But the longer your stride, the more your leg muscles are strained... again... leading to wasting of energy. Focus driving your stride back up through the heel for the next foot strike. Similar to how the elbows drive the arms, your heels drive the feet.

3. Breathing and Cadence

The last "fix" is your breath work. I'm sure you've seen it before, that one guy who seems like he's having a panic attack during the 2-mile run, can't seem to catch his breath... usually comes in last. Or maybe that's you? Either way, here's the fix.

Keep your inhales at 3 seconds long, exhales at 2 seconds long. That's it. Its not magic. Its practical and will potentially save your life. This technique does three things:

• Keeps oxygen flowing steadily to the body. Oxygen it critical for ATP and blow flow. 
• Keeps you at a consistent pace. The rhythm in your breathing technique directly correlates to the rhythm of your stride. A steady rhythm will give you steady effort. And steady effort means steady energy burn.
• Keeps you from freaking out. When your breathing is all over the place, so is your mind. Without controlling your breathing, the chances that you panic and start overthinking drastically increases. 

So remember, 3 in 2 out. Stay calm. Run fast.

And that's it. Go out for a practice 2-mile run and implement these three fixes. Remember, practice makes perfect! The more you sweat in training, the less you bleed in combat. But, even if you're lazy about it, and you wait until your next AFT to try these, I guarantee you'll see a difference.

If you're needing to up your Army Fitness Test scores, or want to finally max that bitch, follow the 8-Week MAX THE AFT Fitness Program, and leave the guesswork out of it.

EXCEED THE STANDARD.