Hand Release Push Ups | Run a Faster 2 Mile

September 3, 2022

Are you seeking how to do a proper hand release push ups and run a faster 2 mile time on your Army ACFT? If so, welcome to Nutrition Geeks. I am happy you have made it here. I spent just over 20 years on active duty in the US Army. So, do understand the complexities of working a full-time military job and aiming to remain as fit as possible. The hand release push up is one of the 6 events that consist of the Army Combat Fitness test. Push ups definitely are important for Soldiers. In addition, will hep you to maintain your form while running too.

Hand release push ups measure your muscular endurance and overall power.

The proper way to do hand release push ups is as follows:

  • Start in the lying prone position on the ground
  • Keep you hands in between your shoulder blades
  • Push up with your arms extended all the way
  • Mimic the front lean and rest position by bringing yourself back down to the ground
  • Push your arms out to a T
  • Repeat the process listed above for your next repetition until muscle failure

Do Hand-Release Push-Ups Build Muscle?

Yes. The hand release push up gives the athlete 10 percent more range of motion versus the regular push up we all are used to doing. Thus, it will certainly help you to build muscle. Remember, it takes the body between 3 to 4 weeks to adapt to any stress load you are placing on the body. So, the benefits of doing push ups as well as running workouts you are doing today will be seen several weeks and months from now.

What are Hand Release Push-Ups Good For?

Push ups like this strengthen the anterior deltoids and pectorial muscles of the chest. I highly recommend staying consistent with push ups especially as a runner. Middle to long distance runners often lose their form when running at faster paces. So, the military member or civilian consistently doing push ups will be better prepared to run at faster paces. Are you seeking to run a faster 2 mile time? If so, I recently created a new resource for military members called the Army ACFT Embrace the Suck 2 mile running course.

Army ACFT
MAJ (ret.) Pennington finishing as the top American and 4th place in the 2007 California International Marathon in 2:19:35 (5:19 mile pace for 26.2 miles)

I have run 9:27 for 2 miles, 14:18 for 5K and 2:19:35 for the marathon. I also served with the prestigious US Army World Class Athlete Program headquartered at Fort Carson, Colorado. So, definitely understand what it takes to help athletes run at faster paces. I share the exact strategies and tactics 3 of the world's top distance running coaches taught me. Pace sustainment is one of the biggest hurdles that runners face. So, it is essential to work strategically to improve your body's lactate tolerance.

Easy running will build your endurance. That being said, it won't prepare you to race at maximal efforts. Faster running will. Of course, easy running is still important. You have to make sure you are jogging on recovery days so that your body adapt to the harder training that you are doing.

LEARN MORE ABOUT THE ARMY ACFT 2 MILE COURSE

How Many Push-Ups Do You Have to do in the Army?

The new Army combat fitness test requires US Soldiers do 60 hand release push ups in order to earn 60 points. 600 points is the max score on the new army acft fitness test. My goal with this post is to also share with you some running tips to drop significant time off of your 2MR. Yes, push ups are still very important. That being said, running more is also essential. The world's top middle to long distance runners run between 35 to 40 percent of their weekly mileage at their anaerobic threshold or faster.

We start to build up lactic acid at higher amounts at the anaerobic threshold. We are running between 85 to 89 percent of our maximum heart rate at this effort. I highly recommend investing in a heart rate monitor. I use the Garmin 245. It helps me to stay in the correct heart rate zone while I am running. Tempo runs are very important to run a faster 2 mile time. What has been the longest tempo run you do weekly? 2 miles? 3? Are you even doing tempo runs on a weekly basis? If not, how is the time to start doing so.

First, you have to build your base mileage. So, spend 4 weeks running easy, aerobic mileage. I would also advise running strides twice per week. So, do 5-6x100m strides 2 days out of the week. You want to first strengthen your muscles, tendons and ligaments before moving into doing faster workouts. Remember, a longer build up is always better. The new Army ACFT 2 mile run course I created concludes with a customer 16-week training plan built around your specific goal 2 mile time. So, you will know what workouts you need to be doing and at what paces you need to do them at.

What is a Good 2 Mile Run Time for the Army?

It depends on who you ask. Soldiers who fall in the 17-21 year old age group need to run a time of 13:22 to earn maximum points in the 2 mile event. Of course, times will vary for max points depending on the age of the athlete. So, review the acft score calculator, find the time you are aiming for and start working on that pace. The key tactic is you get that goal 2 mile race pace to feel easier. Remember, the faster you run your 2 mile time the more competitive you are going to be at the longer races.

Do you have a goal of running at the Army 10 miler? If so, then you definitely want to work on your overall leg speed. You are not going to run a fast 2 mile time or lower your personal best by running once or twice per week. The average Soldier does this. The fact that you are here already tells me you are seeking excellence. I created the new Army ACFT 2 mile running course to move average athletes into great athletes. I share the exact strategies and tactics that helped me to compete at the elite level.

LEARN MORE ABOUT THE ARMY ACFT 2 MILE COURSE

Army ACFT 2 Mile Run Time

There are specific strategies I cover in the course you can change today and drop time without doing any additional training. I consistently saw Soldiers making one massive mistake during the 2 mile in the APFT and ACFT test. Are you a service member in another branch? Are you serving in a foreign military? If so, this new course was also designed for you as well. Each military branch has their own running standards. For example, the Indian army runs 1.6km (1600m), our US Air Force, Coast Guard and Navy run 1.5 miles. The US Marines run 3 miles on their physical fitness test.

So, the key to run faster from 1600m to 3 miles is stressing the energy systems of the body consistently. In addition, allotting sufficient time for your body to adapt to those hard workouts. So, 48 hours of recovery in between harder, anaerobic workouts is mandatory. Also, you need to start running your long runs faster. Of course, you don't need to run fast for your entire long run. That being said, there should be varied paced efforts throughout your long run. I recommend doing a faster, varied paced long run one weekend followed the next by an easy, relaxed long run.

Closing Thoughts

I would love to keep in touch with you and hear about your progress. Make sure to subscribe to the RunDreamAchieve YouTube channel. I go into training and racing specifics each week to help runners such as yourself get to the next level. How often are you focusing on mental training? Do you regularly visualize yourself running fast and crossing the finish line with your goal time on the clock?

If not, start doing so. Make this a part of your training regiment. Remember, your goals have to start in the mind before they are ever going to become a reality in real life. The best time to train mentally is when you first get up in the morning or when you go to bed at night. So, take 10 minutes and mentally rehearse seeing yourself performing at the level you are aiming for. In addition, running relaxed and passing people during the acft army physical fitness test.

I am certain that if you follow the running tips I discuss in this new running course you will drop significant time off of your current 2 mile best. I look forward to interviewing you after you finish this course and follow the training. Also, would be willing to share your story on the YouTube channel.

LEARN MORE ABOUT THE ARMY ACFT 2 MILE COURSE

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