| TYPES
OF MARCHES
The four types of road marches - day, limited visibility, forced,
and shuttle - are described below. For more information on marches, see FM 21-18. Day
Marches
Day marches, which fit easily into the daily training plan, are
most conducive to developing physical fitness. They are characterized by dispersed
formations and ease of control and reconnaissance. Limited
Visibility Marches
Limited visibility marches require more detailed planning
and supervision and are harder to control than day marches. Because they move
more slowly and are in tighter formations, soldiers may not exercise hard enough
to obtain a conditioning effect. Limited visibility marches do have some advantages,
however. They protect soldiers from the heat of the day, challenge the ability
of NCOS and officers to control their soldiers, and provide secrecy and surprise
in tactical situations. Forced
Marches
Forced marches require more than the normal effort in speed and
exertion. Although they are excellent conditioners, they may leave soldiers too
fatigued to do other required training tasks. Shuttle
Marches
Shuttle marches alternate riding and marching, usually because
there are not enough vehicles to carry the entire unit. These marches may be modified
and used as fitness activities. A shuttle march can be planned to move troops
of various fitness levels from one point to another, with all soldiers arriving
at about the same time. Soldiers who have high fitness levels can generally march
for longer stretches than those who are less fit. PLANNING
A ROAD MARCH
Any plan to conduct a road march to improve physical fitness
should consider the following:
•Load to be carried.
•Discipline and supervision.
•Distance to be marched.
•Route reconnaissance.
•Time allotted for movement.
•Water stops.
•Present level of fitness.
•Rest stops.
•Intensity of
the march.
•Provisions for injuries.
•Terrain an weather conditions.
•Safety precautions.
Soldiers should usually receive advance notice before
going on a march. This helps morale and gives them time to prepare. The leader
should choose an experienced soldier as a pacesetter to lead the march. The pacesetter
should carry the same load as the other soldiers and should be of medium height
to ensure normal strides. The normal stride for a foot march, according to FM
21-18, is 30 inches. This stride, and a cadence of 106 steps per minute, results
in a speed of 4.8 kilometers per hour (kph). When a 10-minute rest is taken each
hour, a net speed of 4 kph results.
The pacesetter should keep in mind that
ground slope and footing affect stride length. For example, the length decreases
when soldiers march up hills or down steep slopes. Normal stride and cadence are
maintained easily on moderate, gently rolling terrain unless the footing is muddy,
slippery, or rough.
Personal hygiene is important in preventing unnecessary
injuries. Before the march, soldiers should cut their toenails short and square
them off, wash and dry their feet, and lightly apply foot powder. They should
wear clean, dry socks that fit well and have no holes. Each soldier should take
one or more extra pair of socks depending on the length of the march. Soldiers
who have had problems with blisters should apply a thin coating of petroleum jelly
over susceptible areas. Leaders should check soldiers’ boots before the march
to make sure that they fit well, are broken in and in good repair, with heels
that are even and not worn down.
During halts soldiers should lie down and
elevate their feet. If time permits, they should massage their feet, apply powder,
and change socks. Stretching for a few minutes before resuming the march may relieve
cramps and soreness and help prepare the muscles to continue exercising. To help
prevent lower back strain, soldiers should help each other reposition the rucksacks
and other loads following rest stops. Soldiers can relieve swollen feet by slightly
loosening the laces across their arches
After marches, soldiers should again
care for their feet, wash and dry their socks, and dry their boots.
 PROGRAMS
TO IMPROVE LOAD-CARRYING ABILITY
The four generalized programs described
below can be used to improve the soldiers’ load-carrying ability. Each program
is based on a different number of days per week available for a PT program.
If only two days are available for PT, both should include exercises for improving
CR fitness and muscular endurance and strength. Roughly equal emphasis should
be given to each of these fitness components.
If there are only three days
available for PT, they should be evenly dispersed throughout the week. Two of
the days should stress the development of muscular endurance and strength for
the whole body. Although all of the major muscle groups of the body should be
trained, emphasis should be placed on the leg (hamstrings and quadriceps), hip
(gluteal and hip flexors), low back (spinal erector), and abdominal (rectus abdominis)
muscles. These two days should also include brief (2-mile) CR workouts of light
to moderate intensity (65 to 75 percent HRR). On the one CR fitness day left,
soldiers should take a long distance run (4 to 6 miles) at a moderate pace (70
percent HRR), an interval workout, or an aerobic circuit. They should also do
some strength work of light volume and intensity. If four days are available,
a road march should be added to the three-day program at least twice monthly.
The speed, load, distance, and type of terrain should be varied.
If there
are five days, leaders should devote two of them to muscular strength and endurance
and two of them to CR fitness. One CR fitness day will use long distance runs;
the other can stress more intense workouts including interval work, Fartlek running,
or last-man-up running. At least two times per month, the remaining day should
include a road march.
Soldiers can usually begin road-march training by carrying
a total load equal to 20 percent of their body weight. This includes all clothing
and equipment. However, the gender makeup and/or physical condition of a unit
may require using a different starting load. Beginning distances should be between
five and six miles, and the pace should be at 20 minutes per mile over flat terrain
with a hard surface. Gradual increases should be made in speed, load, and distance
until soldiers can do the anticipated, worst-case, mission-related scenarios without
excessive difficulty or exhaustion. Units should take maintenance marches at least
twice a month. Distances should vary from six to eight miles, with loads of 30
to 40 percent of body weight. The pace should be 15 to 20 minutes per mile.
A recent Army study showed that road-march training two times a month and four
times a month produced similar improvements in road-marching performance. Thus,
twice-monthly road marches appear to produce a favorable improvement in soldiers’
abilities to road march if they are supported by a sound PT program (five days
per week).
Commanders must establish realistic goals for road marching based
on assigned missions. They should also allow newly assigned soldiers and those
coming off extended profiles to gradually build up to the unit’s fitness level
before making them carry maximum loads. This can be done with ability groups.
Road marching should be integrated into all other training. Perhaps the best single
way to improve load-earring capacity is to have a regular training program which
systematically increases the load and distance. It must also let the soldier regularly
practice carrying heavy loads over long distances.
As much as possible, leaders
at all levels must train and march with their units. This participation enhances
leaders’ fitness levels and improves team spirit and confidence, both vital elements
in accomplishing difficult and demanding road marches.
Continue to Alternate
Forms of Aerobic Exercise |
|
