Top 5 Running Tips for SFAS | Former Green Beret

Summary

In this video, Buck, a former Green Beret, shares his top five running tips for those preparing for Special Forces Assessment and Selection (SFAS) or other special operations courses. He emphasizes the importance of acing the PT test, choosing the right running shoes, proper nutrition before running, optimal running mileage, and pacing with breathing control. Buck shares personal experiences and practical advice on improving performance while minimizing the risk of injury. He ends by thanking his followers and announcing an upcoming live session to answer questions.

Takeaways

• 🏃‍♂️ Running is critical for selection in any special operations community.
• 🧪 Tip 1: Focus on the PT test, which includes a 2-mile run, max push-ups, and sit-ups.
• 📊 Track your progress by doing regular PT tests on your own, aiming to max out the score.
• 👟 Tip 2: Invest in the right running shoes to avoid injuries such as shin splints and heel bruises.
• 🛍️ Go to a running store for a professional fitting, ensuring you choose shoes that work best for your feet.
• 🍽️ Tip 3: Experiment with food and hydration strategies before running to prevent cramping and vomiting during tests.
• 🚰 Test different hydration techniques like water and electrolyte mixtures to maintain performance.
• 📏 Tip 4: For preparation, focus on 5-mile runs as the standard for long runs.
• ⚖️ Tip 5: Focus on pacing and breathing during the run. Start slow to avoid hitting a wall too early.
• 💡 Relax and control your breathing to maintain a steady pace and avoid panicking during the run.

Q & A

What is the main focus of the video?

The main focus of the video is to provide the top five tips for running and preparing for Special Forces Assessment and Selection (SFAS), the Q course, or any special operations community.

Why is running emphasized as crucial for selection?

Running is emphasized as crucial because it's a key part of the physical fitness requirements for selection processes like Ranger selection, SFAS, and the Q course. Success in running directly impacts performance during the selection process.

What is the importance of the PT test mentioned in tip number one?

The PT test is essential because it acts as the entry point into the special operations community. Failing the PT test results in immediate disqualification from selection, while performing well can improve one's chances of progressing.

What exercises are included in the Army PT test?

The Army PT test includes a two-mile run, two minutes of maximum effort push-ups, and two minutes of maximum effort sit-ups.

What advice does the speaker give regarding shoe selection in tip number two?

The speaker advises selecting the right running shoes to prevent injuries like heel bruises and shin splints. They recommend going to a running store to get professionally fitted for shoes that suit your feet, rather than picking specific brands based on others' experiences.

Why is learning to eat before running important, as mentioned in tip number three?

Learning to eat before running is important because improper nutrition or hydration before a PT test can lead to cramping or vomiting, which can hinder performance and reduce chances of selection. The speaker encourages experimenting with different foods and hydration methods during practice runs.

How far should one run during long runs while preparing for selection according to tip number four?

The speaker suggests running up to five miles for long runs, as this distance was effective for their preparation. For Ranger assessment, five miles was the standard. They also emphasize the importance of pacing for shorter distances like the one-mile or two-mile runs.

What is the key advice regarding pacing and breathing in tip number five?

The key advice is to avoid starting too fast during the run, which can cause a person to hit a wall early on. Instead, runners should focus on maintaining a steady pace, managing their breathing, and gradually increasing their speed to avoid panic and exhaustion.

Why is it important to practice the PT test frequently before selection?

Practicing the PT test frequently allows you to track your progression and get comfortable with the test format. The goal is to reach a point where you're nearly maxing out the test by the time you attend selection.

What is the speaker's overall approach to helping viewers get selected?

The speaker's overall approach is to provide practical, experience-based advice to improve physical performance, prevent injuries, and prepare mentally for the challenges of special operations selection processes.