So my wife and I started running recently after realizing we've both gained about 15lbs in the past 12mo. We also hike pretty regularly when the weather is nice. So here's the thing, we've only recently (today) gotten to the point of running 2 miles, and when we finished I thought to myself "if the **** went down, we'd need to move quick much further than that, and with weight!". We live in a city, and it's a few miles to the outside and wilderness. I assume the worst so my preps plan mostly for hoofing it as I doubt we'd get far by vehicle before hitting a traffic jam.
Anyway, apart from working on running what else do you all do for PT to stay prepared. Also do you have any tips on how to run or make it better? I have a hard time motivating my wife to really push herself and she seems like she's having a much harder time with running than I am.
First, I’d suggest you add variety into your running. Although it’s nice to have a set run plan to act as a yardstick to measure against, it gets old fast, at least to me.
Some basic concepts of running that I use/have used are: “long and slow”- “short and fast”- “combo or intervals*”- “run for time”- “run for distance”-“sprints”- “fartlek*”. Keep in mind I don’t consider myself a runner, I’d bet some runners have a lot more “concepts” to use than I do, also some of these overlap one another.
Fartlek, and combo/interval runs are very similar, and for all intents they are the same but if you like to split hairs there are differences. (you can read about it elsewhere) however “Fartlek” to me is how we did it in the Marines, which was really just running with stops to do different callisthenic exercise. It’s nice as its gets a lot of stuff done in a short time frame, you jog, run, sprint, and do every sort of “PT” exercise you can think of at stations intermixed with the running.
I do a lot of (what I call) combo/interval runs on the treadmill these days. For example, walk a .10 of a mile at 3mph, the run .30 of a mile at whatever, then repeat. Someday I may work a set 1-3 ratio at set speeds, another day I may keep pushing the run faster and faster, otherdays play with the incline. Today I did a 1-2 ratio of walk/run with all the runs at 9mph, somedays I mix longer runs with shorter ones in addition to the walking portion. The bottom line for myself these days is to keep it interesting…because if I don’t I will stop in favor of more fun things like lifting.
There was a time I thought running anything more than 2+ miles was stupid, that it would "eat up your muscles" , and that dynamic lifting and sprints were the ideal. The time frame when I worked both hard I was my most fit. But running distances is far from stupid, anything you don't do much of, you will do sub-par when the times comes to actually do it. The problem with running distances, is over doing it and that is going to be an individual thing.
Next comes Non-running. Like others have said, walk with a pack. Use the same concepts as running, use variety. Carry more weight some days, less others, use different courses to vary the incline if possible. Some days walk without the pack, this stuff should be fun, not just drudgery. Mix things up, use ankle weights some days, carry something in your hands on others, Drag something, or push something…it all carries over to improve your general fitness.
I think you are a fool if you don't also do some form of strength training as well (I've known a few runner/cyclists that never did any) Even if you do mostly body weight movements, they will benefit you. Mix in things like hitting a tire with a sledge hammer, skipping rope, hitting a bag etc. If you want to be well rounded you need to train that way.
Lots more could be written, but I'm sure you get the point...keep it interesting or it will just be one of those things you used to do.