Photo By: Pvt. Robert Bliss
Marine Boot Camp Force Marches and Conditioning Hikes
During Recruit Training, Marine recruits will cover hundreds of kilometers moving from one point to another on foot. In addition to these movements throughout the training cycle, there are three conditioning hikes of 5, 10, and 15 Kilometers that will be completed with pack and rifle. These hikes are designed to test and build recruits' mental and physical toughness over long distancees, uncertain terrain, and combat simulated loads.
4 Tips To Successfully Complete A Conditioning Hike
1. Hydration. One of the most common injuries during conditioning hikes is some type of heat injury. Whether it’s heat cramps, heat exhaustion, or heat stroke these all commonly result from lack of proper hydration. You must drink at least half of your bodyweight in ounces of water per day in order to stay properly hydrated. If you are doing strenuous physical activity, such as hiking, you will likely need to increase your intake to .75 – 1 ounce of water per pound of bodyweight. You will want to ensure that you continue to drink during the hike. Depending on the temperature, you will likely need to drink .5 – 1 liter of water per hour during your movement. Water is the best source of hydration. Stay away from high sugar sodas, alcohol, or other sugary beverages.
2. Nutrition. In order for your body to function properly, you must ensure you are putting the right types of fuel into it. Go for real foods with the least amount of processed ingredients. Healthy protein sources such as lean meats and eggs are good to give your muscles the high quality proteins they need to function effectively. Throw in some healthy carbohydrates such as colorful vegetables as well. If you need some denser carbohydrates, sweet potatoes and yams are great, and you could even throw in some brown rice if you desire. Last is some healthy fats. Nuts like almonds, cashews, and walnuts are great sources of energy, and you can even bring these along with you to snack on during your hikes. Proper nutrition will ensure you your body has the appropriate fuel to bring you through challenging foot marches.
3. Dynamic Warm Up. It is important to get your muscles and joints warm before stepping-off on a conditioning march. Starting a hike with cold muscles and improperly warmed up joints can lead to muscle tears, cramps, and joint injuries. A proper dynamic warm up should include light calisthenics working up from a very slow pace up to a moderate pace. Exercises such as push ups, lunges, air squats, leg swings, and leg cross-overs are beneficial to effectively warm up the body and get the muscles an d joints prepared for the significant workload that lies ahead.
4. Cool Down Stretches. The most commonly neglected aspect of hiking is ensuring you get a proper cool down stretch. Once you have completed the hike and have dropped your pack, you should grab your canteen and set down for some proper stretching. Hamstrings, quads, and hip flexors are the most important three areas to focus on. Hurdler’s stretch, Samson Stretch, and Strait Leg toe touches are great for lengthening the muscles. Once you’ve stretched the three major areas, focus on the calves, lower back, and the IT Bands. The muscles in your lower body will be worked significantly during hikes, and therefore require the most stretching afterwards. You can also stretch the upper body to loosen up muscles in the arms and upper back which were likely worked while supporting your pack.
During Recruit Training, Marine recruits will cover hundreds of kilometers moving from one point to another on foot. In addition to these movements throughout the training cycle, there are three conditioning hikes of 5, 10, and 15 Kilometers that will be completed with pack and rifle. These hikes are designed to test and build recruits' mental and physical toughness over long distancees, uncertain terrain, and combat simulated loads.
4 Tips To Successfully Complete A Conditioning Hike
1. Hydration. One of the most common injuries during conditioning hikes is some type of heat injury. Whether it’s heat cramps, heat exhaustion, or heat stroke these all commonly result from lack of proper hydration. You must drink at least half of your bodyweight in ounces of water per day in order to stay properly hydrated. If you are doing strenuous physical activity, such as hiking, you will likely need to increase your intake to .75 – 1 ounce of water per pound of bodyweight. You will want to ensure that you continue to drink during the hike. Depending on the temperature, you will likely need to drink .5 – 1 liter of water per hour during your movement. Water is the best source of hydration. Stay away from high sugar sodas, alcohol, or other sugary beverages.
2. Nutrition. In order for your body to function properly, you must ensure you are putting the right types of fuel into it. Go for real foods with the least amount of processed ingredients. Healthy protein sources such as lean meats and eggs are good to give your muscles the high quality proteins they need to function effectively. Throw in some healthy carbohydrates such as colorful vegetables as well. If you need some denser carbohydrates, sweet potatoes and yams are great, and you could even throw in some brown rice if you desire. Last is some healthy fats. Nuts like almonds, cashews, and walnuts are great sources of energy, and you can even bring these along with you to snack on during your hikes. Proper nutrition will ensure you your body has the appropriate fuel to bring you through challenging foot marches.
3. Dynamic Warm Up. It is important to get your muscles and joints warm before stepping-off on a conditioning march. Starting a hike with cold muscles and improperly warmed up joints can lead to muscle tears, cramps, and joint injuries. A proper dynamic warm up should include light calisthenics working up from a very slow pace up to a moderate pace. Exercises such as push ups, lunges, air squats, leg swings, and leg cross-overs are beneficial to effectively warm up the body and get the muscles an d joints prepared for the significant workload that lies ahead.
4. Cool Down Stretches. The most commonly neglected aspect of hiking is ensuring you get a proper cool down stretch. Once you have completed the hike and have dropped your pack, you should grab your canteen and set down for some proper stretching. Hamstrings, quads, and hip flexors are the most important three areas to focus on. Hurdler’s stretch, Samson Stretch, and Strait Leg toe touches are great for lengthening the muscles. Once you’ve stretched the three major areas, focus on the calves, lower back, and the IT Bands. The muscles in your lower body will be worked significantly during hikes, and therefore require the most stretching afterwards. You can also stretch the upper body to loosen up muscles in the arms and upper back which were likely worked while supporting your pack.
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