Port of Tilbury-Police Constable

[Silverwillow 1]

Hiya!

I'd class myself as generally fit and healthy, I cycle lots, go hill climbing and other various activities. Now at the weekend I had my first chase situation and I got a bit of a fright. Running in body armour is not easy and definitely slows you down, but I wasn't expecting to be that slow compared to my usual running speed. I was just wondering if anyone had any tips for training on how to prevent being outrun because you're weighed down a bit more than usual?

Would pavement running with a heavy backpack make any difference? It's the only idea that I can come up with!

Many thanks.

SWx

Edited April 29, 2009 by Silverwillow

[GoneForgotten 2,494]

I'd suggest a few things, if you're already into your running then you probably have a good balanced set of muscles for your size and build.

I would strongly advise you to not start running in boots and with a backpack. This will only lead to injury.

I'm going through this process at the moment trying to ramp up my ability to carry loads. First, get yourself a weight training programme geared up to running. I do leg press, squats, calf raises, the next thing is to carry on building your core stability so think sit ups and back extensions. This will make your body armor easier to carry and improve your power. Once you've gotten into those then think about what you can do to up the weight, unlike the kit we carry you only really need to train for upto around 6-8 kilos, that's if like me your body armor is really big and therefore at the higher end of the scale. 8 Kilos is equivalent to 4, 2 litre bottles of water. I'm gearing up to march with 72 kilos and I've found this techniques have helped.

When it comes to running in boots, you're really only after speed work, after all you're not doing long distance running in your boots. I'd suggest anything more than 800-1000m is too much. So, consider doing high rep low distance speed training on grass if you're going to do anything. I never (almost) run in boots on hard ground. When you need to do it you'll be able to.

As a final note, consider plyometrics exercises as it'll help with your on street agility, dodging people, bollards and idiots. Anything else, feel free to PM me

[Bubba1546080759 335]

Hiya!

I'd class myself as generally fit and healthy, I cycle lots, go hill climbing and other various activities. Now at the weekend I had my first chase situation and I got a bit of a fright. Running in body armour is not easy and definitely slows you down, but I wasn't expecting to be that slow compared to my usual running speed. I was just wondering if anyone had any tips for training on how to prevent being outrun because you're weighed down a bit more than usual?

Would pavement running with a heavy backpack make any difference? It's the only idea that I can come up with!

Many thanks.

SWx

The trouble with running at work, is you are more than likely sprinting to start with, which will knacker you out no matter how fit you are.

I don't run, I have a 1 tonne T5 that will do the job

[Silverwillow 1]

Fantastic thank you so much!

[Robochop 21]

Hiya!

I'd class myself as generally fit and healthy, I cycle lots, go hill climbing and other various activities. Now at the weekend I had my first chase situation and I got a bit of a fright. Running in body armour is not easy and definitely slows you down, but I wasn't expecting to be that slow compared to my usual running speed. I was just wondering if anyone had any tips for training on how to prevent being outrun because you're weighed down a bit more than usual?

Would pavement running with a heavy backpack make any difference? It's the only idea that I can come up with!

Many thanks.

SWx

The PS.com Fitness Thread ... click - may help.

Post something on there, and they'll get back to you!

[kirkham 1]

do hill reps! find a good hill, run up as fast as you can and jog down, repeat until required number of reps is reached. number of reps would depend on severity of the hill in question. or you could try chasing more people when on duty

[GoneForgotten 2,494]

do hill reps! find a good hill, run up as fast as you can and jog down, repeat until required number of reps is reached. number of reps would depend on severity of the hill in question. or you could try chasing more people when on duty

Also good advice

[Maestor_James 0]

The trouble with running at work, is you are more than likely sprinting to start with, which will knacker you out no matter how fit you are.

I don't run, I have a 1 tonne T5 that will do the job

lol wise words

[Growley + 2,436]

I second the request that you do not run carrying loads as regular training, it can cause knee injuries if you're not careful.

You'd probably be best off mixing things in such as hill sprints and longer runs, to ensure you have the general fitness and recovery; a proper weight program would also increase your strength (and fitness to a degree), making it easier to deal with the load.

As far as weights training goes, I'd personally advise Crossfit for all round strength and fitness. The website always has a workout for that day, which only takes a short amount of time. Also, for a more strength-orientated program try Stronglifts Although it is arguably less suitable than Crossfit for your work.

Edited February 24, 2012 by Growley

[Million 100]

I'd second stronglifts, when you can deadlift 100's kgs, what's an 8kg vest? :D

Edited February 25, 2012 by Million

[SZ2 826]

I'd recommend you do circuits with weights to build up your core strength/weight bearing ability. I use Jillian Michaels fitness DVDs they are brutal. If you know compound exercises (using two major muscle groups at the same time) make it more difficult for yourself and add resistance of a cable (to bicycle crunches on the floor for example or squat lifts) or weights (to exercises like squat jumps, jump rope, butt kicks, bicep/tricep/squat exercises). Good cardio fitness is great as a baseline but I noticed the same problem as you when I started chasing - weights/ strength-training makes a huge difference.