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

ReflectorsPutting reflectors on your shoes and running clothes is a great idea if you routinelyrun late in the evening, at night, or very early in the morning when visibility is particularlypoor. This is especially important in urban areas where motorists may not be payingparticular attention to runners. Note that you should also run against the traffic.Fluid Containers that Strap onto BeltsAs you already know, it is very important to maintain fluid balance and preventdehydration. Thus, if your long runs include running for more than 90 minutes, especiallyin hot weather, it is advisable to strap on a fluid container and drink fluid (8 oz.) at 30minute intervals (refer to The Navy SEAL Nutrition Guide). If your running route providesaccess to water fountains then you need not carry your own fluid supply.Portable Radio/Cassette Player/WalkmanRunning with headphones can really help during long runs. However, it is notadvisable to wear headphones and run on city streets as it may reduce your awareness ofyour surroundings. Running with headphones on base may be prohibited.Running SurfacesThe ideal running surface is flat, firm, smooth and provides some shock absorption.Surfaces in the order of most to least desirable are listed in Table 4-2.Table 4-2. Running Surfaces: From Best to WorstSurface Comment RatingSoft, smooth cinder track,unbankedArtificially surfaced track,unbankedSoft, smooth dirt trailLeast likely of all to aggravatebiomechanical injuries. Changedirection frequently on any track toreduce mechanical problems.Provides less shock absorption thanthe cinder track.Provides reasonable cushioning andholes and ruts are clearly visible.1- Best23The Navy SEAL Physical Fitness Guide 61