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

FootstrikeFor most runners, other than sprinters or very fast runners, the heel-ball footstrikemethod works well: (1) the outside of the heel strikes the surface; (2) the foot rolls inwardsto the ball of the foot while the knee is slightly bent; and (3) the foot lifts off frompropulsion provided by the big toe. This method provides good shock absorption.Forward StrideThe point of foot contact should occur in line with the knee which should be slightlyflexed. As you improve and get faster, the length and frequency of your strides will increaseand you will begin lifting your knees higher. Do not overstride such that your foot hits theground ahead of the knee flex (i.e. leg should not be straight at point of impact).Overstriding is hard on the knees, back and the hips and can cause injuries. Short, choppystrides, which usually result from tight or inflexible muscles, require more energy and areinefficient. Run with a relaxed stride and do not exaggerate the knee-lift or back kick.Body AngleKeep your back as straight as naturally possible, your head up and look ahead. Ofcourse, depending on the terrain you may have to look down to avoid tripping or landingin a hole or rut. Lean forward only when going uphill or sprinting as this motion will putstress on leg muscles and may cause back pain and shin splints. Leaning back is notrecommended as this puts tremendous pressure on the back and legs and has a “brakingeffect”. The key is to run “tall” and remain relaxed; allow your shoulders to hang in arelaxed manner and let your arms drop from time to time.Arm DriveWhile running relax your shoulders, elbows, wrists and fists and occasionally letyour arms hang down at your sides and loosely shake them out. Whereas vigorous pumpingof the arms helps sprinters, it is unnecessary during distance running.64 Running for Fitness