Low-Impact Cardio for Tactical Athletes

Despite the traditional model of elite runners logging 100-120 miles per week, a notable trend is emerging among elite athletes who are achieving remarkable results with significantly lower mileage. This shift emphasizes the benefits of low-impact cardio.

• Stephanie Davis, 30 years old, recently completed a marathon in 2:27:14, running only three days per week. She supplements her training with 6-7 hours of low-impact cardio and strength training, all while maintaining a full-time finance job.

• Beth Potter, 29 years old, an elite triathlete with a 5k time of 14:41, limits her running to under 30 miles per week.

• NCAA standout Parker Valby has set the 5k record twice, despite running only 2-3 times per week, dedicating the remainder of her training to cross-training.

As cross-training and low-impact cardio gain popularity in the running community, their potential benefits for military personnel are also being explored.

What is Low-Impact Cardio?

Low-impact cardio encompasses any cardiovascular exercise that has a reduced amount of load on weight-bearing joints. The primary objective is to maintain cardiovascular fitness while minimizing the injury risks associated with high-mileage running. Common low-impact cardio options include:

• Assault Bike

• Elliptical

• Arc Trainer

• Swimming

• Biking

• Rowing

• Jacob’s Ladder

• Ski Erg

The Importance of Low-Impact Cardio for Tactical Athletes

1. Injury Prevention: High mileage can increase injury risk, even if what constitutes "high mileage" varies among individuals. 

2.  Rucking Considerations: Effective load management is crucial to ensure ruck training is beneficial rather than harmful.

3. Field Stressors: Long, hot days in the field add stress to the body, which can hinder recovery. Jumping back into high-mileage training immediately afterward can be detrimental.

4. Running Aversion: Many people dislike running. Rather than avoiding cardiovascular training altogether, low-impact options can serve as a viable alternative.

Guidelines for Incorporating Low-Impact Cardio

1. Minimum Exercise Recommendations:

1. Engage in at least 150 minutes of moderate-intensity exercise or 75 minutes of vigorous-intensity exercise per week to maintain cardiovascular health.

2. We recommend combining the two intensities into a balanced routine: three sessions of low/moderate intensity and two sessions of moderate/high intensity.

2. Maintain Running: Low-impact cardio should not entirely replace running unless an injury necessitates it. Incorporate running as part of a comprehensive training plan.

3. Choose Enjoyable Activities: Many people struggle to meet the 150-minute weekly exercise recommendation. Selecting low-impact cardio activities that you enjoy can help ensure consistency and adherence to your fitness routine.

Achieving these guidelines can be simple and take only 30 minutes per day. The sample week below can be incorporated into your current training plan.

In conclusion, the rise of low-mileage training among elite athletes demonstrates that high performance can be achieved through balanced and varied training regimens. This approach not only benefits competitive runners but also offers valuable insights for tactical athletes seeking to optimize their fitness while minimizing injury risks. Be on the lookout for future MOPs & MOEs Injury Prevention releases to include a return to run program and return to ruck program. In the meantime, each Master Plan incorporates an 8-week return to running progression built in with low-impact cardio programming.