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Treadmill running

If you’re running on a treadmill as part of your training, make sure you know how and when to use it correctly.

Using a treadmill allows you to run under controlled conditions in any weather. Most gyms have running machines that enable you to choose the speed, distance and incline that you require, so you can measure your performance against others, and chart your progress.

Treadmills play a part in several Royal Navy fitness tests, so it’s important to familiarise yourself with them. And, as with all exercise equipment, you need to know how and when to use them correctly. Here are a few tips:

  • Make sure you know how to adjust the speed and incline before you start
  • Stretch properly before stepping on to the treadmill
  • Start at a walking pace and build up your workout speed
  • Use proper running technique with a straight back and square shoulders
  • Keep looking straight ahead to avoid weaving on the belt
  • Make sure you warm down before resting

Treadmill settings: 

You will be required to carry out fitness tests on a treadmill as part of the joining process. You can find distances, times and the percentage incline of each test in the stages and standards section. The results you have to achieve will vary from role to role, so make sure you get the right information and use it to prepare accordingly.


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Clothing and equipment