New ACFT Running Standards

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Overview of the ACFT Running Standards:

The Army Combat Fitness Test (ACFT) introduces a novel benchmark for assessing physical fitness in the U.S. Army, aiming to provide a more comprehensive evaluation of a soldier’s overall fitness and combat readiness. A key facet of the ACFT is the running standard, consisting of three distinct events: the 3-mile run, leg tuck, and sprint-drag-carry.

The 3-mile run, an upgrade from the previous 2-mile standard, gauges a soldier’s endurance and aerobic capacity within a specified time frame based on age and gender. The leg tuck event evaluates upper body strength and core stability through a sequence of hanging knee raises and pull-ups. Lastly, the sprint-drag-carry event measures a soldier’s agility and efficiency in navigating obstacles simulating the challenges of a combat environment.

Emphasizing functional fitness and the ability to perform under stress, the ACFT running standard is tailored to better prepare soldiers for the physical demands of combat, ensuring they are resilient in unpredictable situations.

Training for the ACFT Running Standards:

Preparing for the ACFT running standards necessitates a blend of endurance and strength training. The initial step involves assessing one’s current fitness level to establish a tailored plan. Endurance can be enhanced through activities like treadmill or outdoor running, gradually increasing distance and speed, with a recommended frequency of at least three times a week for sessions lasting 30 minutes.

Strength training, targeting legs and core, should include exercises such as squats, lunges, and deadlifts to fortify the lower body and enhance running form. Integrating interval training with activities like sprints and hill repeats contributes to cardiovascular fitness and overall speed improvement.

Proper nutrition, adequate rest, and recovery are pivotal elements to support training efforts, encompassing a balanced diet rich in protein and carbohydrates, along with 7-8 hours of nightly sleep.

Tips for Improving Your ACFT Running Scores

The ACFT running event demands a balance of speed and endurance. To enhance running scores effectively, consider the following tips:

1. Incorporate interval training: Alternate between high-intensity running and recovery to improve speed, endurance, and cardiovascular fitness.
2. Focus on proper form: Ensure efficient running by landing on the midfoot or forefoot, maintaining an upright head, relaxed shoulders, and controlled arm swings.
3. Train on different terrains: Challenge your overall running ability by practicing on varied terrains such as hills, trails, or sand.
4. Increase overall fitness level: Incorporate strength training, flexibility work, and diverse cardio exercises to elevate overall fitness.
5. Set realistic goals: Stay motivated by setting specific time goals for the ACFT running event, working towards them with a structured training plan.

Conclusion:

In conclusion, strict adherence to ACFT running standards is indispensable for upholding soldiers’ physical fitness and ensuring their combat readiness. Understanding the correct techniques and forms for each exercise is crucial to prevent injuries and optimize performance. Consistent adherence to these standards not only enhances individual performance but also contributes to the overall readiness of the Army. As the ACFT takes center stage as the official fitness test for the Army, soldiers must prioritize physical fitness, striving to meet and surpass these standards for collective preparedness.

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