Treadmill running

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

Depending on the role and rank that you’re applying for, there will be certain standards you need to achieve at the PJFT. Make sure you’re prepared by getting used to treadmill running in the build up to your assessment.