Military Run Score Calculator
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Run Score Calculator
Understanding Military Running
Running Biomechanics
Stride mechanics: foot strike patterns (heel, midfoot, forefoot), stride length optimization, cadence regulation, arm swing efficiency. Gait analysis: pronation types, impact forces, energy return systems, muscular sequencing. Postural considerations: spinal alignment, pelvic positioning, head carriage, shoulder relaxation. Movement efficiency: elastic energy utilization, ground contact time, vertical oscillation minimization.
Energy Systems
Aerobic system: mitochondrial density enhancement, cardiac output optimization, oxygen utilization efficiency, capillary density. Anaerobic threshold: lactate buffering capacity, ventilatory response patterns, substrate utilization shifts. Energy pathways: ATP-PC system timing, glycolytic capacity development, fat oxidation rates. Metabolic adaptations: VO2 max development, lactate clearance mechanisms, substrate preference training.
Training Methodology
Periodization models: linear progression, undulating patterns, block periodization, polarized training. Workout types: threshold training, interval sessions, tempo runs, recovery jogs. Volume manipulation: progressive overload principles, recovery integration, adaptation monitoring. Intensity distribution: 80/20 rule application, heart rate zone training, perceived exertion scales.
Performance Optimization
Mental strategies: focus techniques, pain management, positive self-talk, visualization practices. Pacing strategies: negative splits, even pacing, surge techniques, finishing kicks. Environmental adaptation: heat acclimatization, altitude training, humidity management. Recovery protocols: active recovery methods, compression therapy, sleep optimization.
Injury Prevention
Movement screening: functional assessments, mobility testing, strength evaluation, imbalance identification. Preventive exercises: hip stability work, ankle mobility drills, core strengthening, balance training. Recovery techniques: foam rolling protocols, dynamic stretching, tissue maintenance, joint mobility work. Equipment considerations: shoe selection criteria, orthotic needs, gear requirements.
Test Day Preparation
Nutrition timing: pre-run fueling, hydration protocols, electrolyte balance, glycogen loading. Warm-up routines: dynamic mobility work, activation exercises, pace building, mental preparation. Environmental considerations: weather adaptation, course familiarity, clothing selection. Recovery planning: cool-down protocols, post-run nutrition, regeneration techniques.