The Navy SEAL Physical Fitness Guide - Uniformed Services ...

Sometimes low cost, over-the-counter, commercial orthotic inserts can work aswell as customized inserts. For example, if the amount of pronation is not too much, overthe-counterinserts may correct the problem. Commercial inserts are sold by shoe size. Ifyou find that the pain lessens, but does not go away or that the pain returns when youincrease your mileage, you may need custom-made orthotics.Cleats for Cold Weather RunningBy putting on rubber cleats over apair of running shoes you will be able to runoutdoors under icy conditions. Personnel inthe Arctic Warrior Brigade in Alaska usecleats when training in frigid weather. Toobtain information about ordering thesecleats, call Ft. Wainright (DSN 317-353-6048).ClothesUnlike many sports, running is not seasonal and with the right clothes, it is possibleto continue to train outdoors on very hot or very cold days (see Chapter 11: SpecialConsiderations for Training to review training under adverse environmental conditions).When weather conditions are extreme, as in ice storms, blizzards or a major heat wave,outdoor training can be substituted with running on a treadmill in the gym. Thus, runningclothes can range from a simple pair of running shorts and a singlet to running tights andgortex jackets, depending on environmental temperatures. Cold weather running requiresdressing in layers. Always keep your head and extremities warm in cold weather.Experience will teach you what to wear when running in the cold. If you wear too much,you may get hot after warming up, i.e., within the first mile or so.Running socks tend to cost a bit more, but they are thicker and provide morecushioning than average sports socks. In most cases, sports socks are recommended as theyprovide adequate cushioning.Other Gear ItemsHeart Rate MonitorsYou may have seen these advertised in running and fitness magazines. Someathletes use these for monitoring their training intensities. Such monitors consist of a wristwatch and a chest strap: the chest strap has an electrode which picks up your heart beat andtransmits it to the watch which in turn displays your heart rate in beats per minute. If youknow your target training zone (see Chapter 1) you can check and maintain your heart ratewithin that zone. Heart rate monitors are not a training necessity and can be expensive.60 Running for Fitness