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

Table 4-2. Running Surfaces: From Best to WorstSurface Comment RatingFlat, smooth grassAsphalt street or pathGrassy areas including golf coursesmake relatively poor running surfacessince they hide uneven areas.Poor surfaces since typically sloped tofacilitate rain water run-off. Surfaceslant causes one foot to pronate moreand other to supinate more. Biomechanicalproblems are aggravatedespecially if runner tends to run in thesame direction each time. Changingdirections is highly recommended.45Hard, dirt track or trail Watch out for ruts, holes, loose stones. 6Concrete sidewalk or roadBanked or camberedsurfaceHard-sand or softsand beachRough, pot-holed, dirt trailor grassA very hard surface: wear good shockabsorbing shoes.Severe incline puts stress on theknees.Beaches are slanted and canaggravate biomechanical problems. Donot run barefoot.A particularly hazardous surface. Anunexpected hole or rut can result inankle sprains.78910 - worstSource: Running Injury-Free by Joe Ellis with Joe Henderson, Rodale Press, 1994Other running surfaces include treadmills and water. Treadmills are very popular atfitness centers and may also be available to you when deployed aboard a ship. Mosttreadmills are state of the art in terms of cushioning and you can control the speed andintensity of your work out. Perhaps the biggest problem when working out on a treadmillis the boredom that is often associated with the monotony of the unchanging environmentand the consistent pace. A portable cassette player or radio may be helpful, particularlyduring longer runs.Deep water or aqua running is mainly used for rehabilitating injured athletes as ittakes the pressure off of injured muscles and joints while providing cardiovascular benefitssimilar to those obtained with running on surface. This type of running is becoming popularat various swim centers.62 Running for Fitness