Runners Forum - Kick Runners banner

1 - 11 of 11 Posts

·
Registered
Joined
·
4,723 Posts
Discussion Starter · #1 ·
Okay folks, this is almost like a multi-sport event. I've been taking this test twice a year (or more) for 20 years. The last five years or so I've been having an issue, maybe you can suggest something.<br><br>
The basic test is to do as many push-ups (with correct form) as you can in two minutes, ten minute break. As many sit-ups as you can (with someone holding your feet) in two minutes, ten minute break. Then two-mile run on a flat course. The raw numbers are tranlated to a score from 1 to 100 based on sex and age. Minimum score is 60 in each event. I usually score between 260 and 280.<br><br>
My problem is that after the sit-ups, my hip flexors are super tight. I usually max the sit-ups at 76. This leaves me super tight, which I know effects my run (not that I've ever been very fast.) My usual time is about 15:30. Any suggestions would be helpful, I'd like to get my run time down under 14:30.<br><br>
If you are interested in trying the test and seeing how you score, there is a calculator here: <a href="http://550cord.com/products/info.asp?ProductID=7" target="_blank">http://550cord.com/products/info.asp?ProductID=7</a><br><br>
If you do it, post your score.
 

·
Registered
Joined
·
8,149 Posts
There's gotta be some hip flexor stretches out there on the internets. With 10 minutes between each portion of the test, I would think you should be able to get loosened up in time for the run.
 

·
Registered
Joined
·
8,494 Posts
Hip Flexor Stretch:<br><br>
Kneel with one knee on the floor directly under your hip and the other foot flat on the floor in front of you (think about proposing to someone on one knee). The foot that's on the floor should be positioned directly under that knee (90* angle in both knees).<br><br>
Gently lean your hips forward until you feel a stretch in the hip flexor. Hold hold hold hold hold... relax. Do it again. Then switch sides.
 

·
Registered
Joined
·
4,723 Posts
Discussion Starter · #6 ·
There are, and they used to be enough. Last few years it just seems like I can't loosen up. Just hoping for something new.<br><br>
Also, the bodyfat calculation is made from the ratio between the measurements. Not super accurate, but good for a quick bodyfat check.
 

·
Registered
Joined
·
1,112 Posts
My base score was always 200, then add on the terrible sit-ups. I tried every workout, but sit-ups are not my thing. One time I got 290, but normally 10-15 points lower.<br><br>
Have you tried a quick stretch followed by some jogging, then stretch some more? I remember those tight hips.<br><br>
How about adding some sit-up -- run bricks? I am thinking about 25 situps, then run a lap, then 25 situps, then run a lap. Then next time add some more situps? Those kinds of things help us get off the bike on onto run. Triathletes fight some of those same issues.
 

·
Registered
Joined
·
4,723 Posts
Discussion Starter · #9 ·
In the Marines it's more of an "ooh-ra" rather than a "hooah." A minor difference, but an important one. And I don't know what the Marine bodyfat standards are. I'm sure I'll be finding out soon, my son ships out for the Marines in August. He can almost max their PT test now.
 

·
Moderator
Joined
·
4,199 Posts
I am Army as well. What works for me is a long slow warm-up. It usually helps to get to the front of the line which will give you a little more the 10 minutes depending on how many people are taking the test. Anyhow, I run really well with a good warm-up. Usually for the APFT I will try and run at least a mile prior to the start just to get the hip flexors worked out along with some stretches. It works for me, but I am a distance runner and not real good with the short races. With that said, I am usually in the low 12's for the APFT.<br><br>
Hope this helps.
 

·
Registered
Joined
·
4,723 Posts
Discussion Starter · #11 ·
I tried a couple of warm up laps last time. I might try a longer warm up next time. I'm not a distance guy, but I'm working on it.
 
1 - 11 of 11 Posts
Top