SPECIAL FORCES – ULTIMATE HELL WEEK: Running with Rucksack & Weight

Now into week 4 of Special Forces - Ultimate Hell Week on BBC 2, we're getting a good idea of how the recruits will be challenged each week. Unsurprisingly, in episode 4 the recruits continue to be pushed way beyond their comfort zone with heavy weights, long distances and limited food and sleep.

One recruit in particular is doing us very proud. BMFer Clare Miller is one of just a few remaining females in the show, and with her seemingly constant abundance of energy and tireless determination, we've asked her to share a few of her secrets. With the increased presence of backpacks ("bergens") on the show we asked for her Clare's top tips for running with a backpack.

Photo: BBC/Warren Orchard, BBC Special Forces Ultimate Hell Week

It's something we're frequently asked about as many people struggle to carry things whilst running. We tire faster and it can be frustrating to have a backpack bouncing up and down on your back. However, if you can master the art of running with a rucksack, your running options become far greater because you can run to work and back or go out and about with a change of clothes. It's also useful for long runs or high altitudes where you may want to carry extra clothing or supplies.

Over to you, Clare:

In the months leading up to the BBC Special Forces experience, I was keen to improve my running speeds with weight. As a scrawny 55kg lightweight, I realised this was an area I’d be naturally disadvantaged at and most needed to work on. After going through months of running with a bag and now returning to running without weight, I’ve definitely seen huge improvements in power; ‘clean fatigue’ running just feels like bouncy goodness.

The first thing to get right is the kit. I was lucky enough to borrow a standard army issue bergen from Al, my BMF instructor. Although I generally found it very comfortable, I struggled to get the waistband tight enough, so I ended up carrying a lot of weight on my shoulders. It’s worth spending time making sure the backpack fits well, as even small pressure points can turn into pretty nasty chaffage if not addressed. The waistband needs to fit comfortably on your waist to spread the weight-bearing location between your hips (and legs) and shoulders.

Some rucksacks don't come with a waist strap, but it's worth investing in this because when your bag is jumping around on your back it's not only a distraction to your running, but can also cause injury. Some straps end up cutting across your stomach, which loosen and tighten every time you breathe. Get the strap to sit on your waist/hips and it'll stay there more comfortably.

I received a lot of conflicting advice on how to pack your bergen. It seems that most people have their own style. Obviously the most important pieces of kit need to be easily accessible. Having the sleeping bag at the bottom also makes sense, so the part resting against your back is comfortable. As for how to distribute the weight though, I never really found the conclusion - from what I can gather, the big strapping guys with strong backs keep weight high up in the bag, whilst I generally had it a bit further down, to load the hips.

The main thing to note is that you will find certain bag layouts are more comfortable and easy for you, so try different options and find out what works for you. Once you know what suits you, stick to that each time you run.

It’s worth noting that running with weight increases the load through your feet and so decent footwear is important. This is reflected in the Fan Dance rules, which dictate that anyone running with weight must wear boots with ankle support, whilst for those running without weight this is not a requirement.

TRAINING
BMF sessions:
Some BMF sessions incorporate carrying weight. At my home park, Wormwood Scrubs, Al often gives the lucky greens (the 'top' group for BMF) a powerbag or bergen to cart around for the whole session, including the bodyweight exercises – pressups with a bergen are a killer. We’ve also had a couple of sessions where we've carried a loaded stretcher for the hour, sharing the burden amongst the group. Most parks offer similar exercises for the greens - I've faced a tough powerbag session at Hyde Park courtesy of Tom Frearson and remember lugging logs around Hampstead Heath at my first ever BMF class a few years back.

(For tips on how to carry extra weight, Mark Wood, Training and Education Manager for British Military Fitness shares some really great tips here)

Additional sessions:
As with most things, the more you train, the better you'll get at it. So, in March, I started carrying my bergen everywhere I went. I ran to or from work with gradually increasing weight and distance, adding extra sandbags/text books/bricks to the bag each time. If I started getting niggles anywhere, particularly in my back or feet, I’d just drop the weight down again for a while. I entered ehT nohtaraM – where you run the London Marathon in reverse from finish to start overnight – and ran with the bergen half empty, to try and just get used to the feel of the bag on my back. I also took to the hills of Wales a few times and, as the show neared, my buddy Dave (Hellard) and I practised the famous Fan Dance route carrying 30kg each. I tried to do lots of additional pressups and squats with the bergen to improve strength, as I struggled to find much time for any weights in the gym.

It does get easier, so persevere and you'll get there!