April 20, 2009
Civilians could take hint from Marines

While all of the branches in the U.S. armed forces are known for their ability to transform our youths into healthy and fit military personnel, many would agree that the U.S. Marines accomplishes this task especially well.

If you've ever spoken with a former Marine, you've undoubtedly heard a tale or two about Paris Island or Quantico and the physical rigors imposed by the drill instructors there.

Now, the Marine Corps has been rethinking how it goes about training and testing its troops.

In an article in the Tactical Strength and Conditioning Report (published by the National Strength and Conditioning Association, April 2009), a new approach to fitness training was reported to have been considered by the Marine Corps since 2006.

Marine Corps researchers had been assessing the physical skill sets necessary to best prepare Marines for modern combat. They concluded that their prior emphasis on aerobic conditioning was unwarranted in the modern era.

They determined that Marines were unlikely to need to run really long distances; rather, there was a greater need to be able to run short distances quickly, perhaps while carrying a buddy in a fireman's carry. This scenario was deemed to be more likely in a hostile environment where a downed comrade would need to be rescued amidst heavy fire.

Accordingly, the Marine Corps will begin placing more emphasis on anaerobic conditioning, weightlifting, agility drills and what has come to be called functional training. This last component involves practicing the exact movements that you want to develop, like being able to move quickly and efficiently armed and with a full pack.

Beginning in July, the Marine Corps will start testing troops based on the new training procedures.

In my mind, this cross-training approach is a step forward for the Marine Corps, but the thinking behind this change also has applications for the rest of us.

Consider that most fitness authorities agree that the longest distance run that's necessary to assess aerobic capacity is:

a. 7 kilometers

b. 10 kilometers

c. 5 miles

d. 1.5 miles

The answer: is 1.5 miles.

So this brings up the question: If 1.5 miles is the gold standard for assessing aerobic capacity by running, why do many people insist on regularly running longer distances?

This is an excellent question because studies show that people who run longer than 30 minutes (about three or four miles) exponentially increase their chance of incurring an orthopedic injury. Additionally, running longer distances does not greatly enhance a person’s fitness. This is why shorter distances may be preferable for a runner who wants to avoid injuries and still have time for other cross-training activities.

To be sure, you’re likely to still see Marines running and performing other aerobic activities because this is still the best way to lose weight and to enhance aerobic capacity.

Next week, I’ll expand on this concept and discuss what a reasonable aerobic program looks like.

Mark Gómez is a health educator and certified personal fitness trainer who works with individuals (and couples) in his private, garden fitness studio. For more information, visit www.fourseasonshealth.com. To contact him, call 556-2920 or send e-mail to Mark@FourSeasonsHealth.com.

Ellie