Hey everyone, I have my PSAC at Ripon on the 23rd and my fitness is below par. I can do 52 press ups and 62 sit ups timed at 2 minutes and barely one heave, my mile and half time in 12 minutes exactly, will I have any problems?

The next 2 weeks are gonna be just intense training and willpower, I attend a Military Prep Course and we have an ex SAS soldier as the head trainer sooo, he's gonna beast me hard as ever. Big Gary "Skullcrusher" Wilson, if any of you were wondering.

Originally Posted by Bigfix

Don't just leave it as it is mate, get it sorted out. If you don't it could ruin your career instead of delaying it.

I second that, It may defer you however you don't want army to find out your witholding information from the Medical Teams.

I think I've more or less overcome the problem. Rest, stretches and doing much shorter runs has kept the shin splints at bay. I believe I got the shin splints first time round for going too hard - I hadn't done any running in a while and jumped straight into a 1.5 so that didn't help much at all. Didn't warm up or stretch. Thankfully I've learned the values of warming up and stretching.

You running in decent shoes mate?

I bought a pair of Asics Gel and they're much comfier than my old pair of Nikes (oh dear!). I've also bought some insoles, but switch between the Sorbothanes and the pair that came with the shoes.

Currently I'm running 1.5 in about 12 minutes, but took it easy the past week so I can build up to my regular runs.

On Monday I went for a 0.5 mile jog and today I managed to do a mile so I'm pleased with that.

Trainers dont seem to be the problem..

How tall and how much do you weight if you don't mind me asking.

If your still having troubles running, honestly, stop. Get yourself on the bike or rowing machine, and do you CV that way, it will offer the best recovery because its not impact training. Id be tempted to say train legs at the gym, but I dont like the sound of squats with shin splints!

No it's fine, honestly. The shins took it really well and there is no pain as there normally would be. Like I said, I think it was because I went all out too soon. I hadn't done running in a while and the shin splints just came back - but I've managed to reduce the pain and it's going day by day. I ice and stretch everyday and there is more or less no pain, it's getting better day by day. I think it's just a case of easing back into running.

I'm 5.11 but I don't know how much I weigh. Not quite underweight but pretty close to it!

Are there any tips you could give me to reduce my 1.5 time? I've read a few of your posts.

Sounds good mate, carry on just take it easy! Try run on grass/field if you can im sure it will help prevent a reoccurance.

Racing snake build! But you weight doesnt seem an issue, its probably just one of them your shins may be more suseptible to them, life moves on and you recover though.

My only advice is to destroy yourself.. You wont ever run as fast as you will on selection on your runs beforehand. Honestly, Get a nice start out so your in the top few, and just keep looking behind and dont let the guy behind you get past you and aim to get infront of the man infront of you.
Calm, rhythmic breathing.. if your all out of puff and going wild, you'll slow down. Dont force yourself to take deep breaths, just keep it calm as you can, this keep you going for longer and changes you mind set to a positive one.
Do a long, steady run, a real leg burner it will help loads! To give an idea of the power of it, I hadnt done ANY training at all for a month and a half.. i ran 8 miles at a steady pace, 5 minute rest half way, i smoke and i got a 9:12 at pre selection a week later.

ITS ONLY 10 MINUTES OF HARD WORK. You recover like 2 minutes after the run and thats a bad time to find out you've not made the grade. Put everything into it!

I've yet to start my app but I'm looking to do that Friday. Are there are any distances I should be running in particular? 2 miles/3 miles? I'm looking to get at least one long run in (running for about 30+ minutes). Can't wait for selection though, I can manage 10 heaves so I think I'm alright there.

Good luck in the future on your app!

Just consider this, to even begin to improve you CV fitness, you have to ATLEAST do 20 minutes of aerobic excersise (running basically, not sprints though) to build on it. So anything thats going to take you more than 20 minutes, and im not saying a mile run in 20 minutes, 20 minutes of pushing your self. 2, 3 miles and you'll think you cant run a longer distance when you can, get out there find a nature trail and look at the surroundings and take it easy.
Don't do the same thing day in day out, or you'll plateau, basically meaning your fitness wont progress. Vary it and have fun pushing yourself.

Yeah heaves sound fine mate, just remember dont drop off the bar when it gets abit hard, my last heave takes me about 15 seconds to do i put that much effort into it, do that and you'll be laughing. If you want to get more heaves out, look at bicep workouts and lat workouts.