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Essential March Preparation Guide

The Challenge of Marching

Long-distance marching, such as Nijmegen, can exacerbate both acute and cumulative musculoskeletal injuries, particularly to the lower body. These injuries are the most common and costly in the military, accounting for over 70% of all Army injuries. Yet, marching is often overlooked as a skill that requires training and preparation.

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The Foundation: Core and Posture

Marching is more than a leg exercise—it's primarily a core activity. Proper posture and body mechanics are essential for success and injury prevention. Follow these guidelines for optimal posture:

  • Stand Tall: Maintain a straight posture and let your body "fall" into the next step.

  • Load Carriage: Pack your rucksack strategically: heavy items high, light items low, keeping the center of gravity as vertical as possible.

  • Minimize Excess Movement: Swing your arms naturally to aid forward momentum without overexerting.

  • Strengthen Your Core: Incorporate exercises such as planks, bird dogs, and dead bugs into your routine to improve stability and reduce fatigue during marches.

Preparation and Fitness

Preparation is the foundation of success. Without proper training and fitness, even the best posture and nutrition plans may fall short. Start preparing well in advance to build endurance and strength.

  • Progressive Training: Gradually increase your load and distance to allow your body to adapt.

  • Follow a Training Program: Structured training plans, such as those from Military Running, are ideal for improving performance.

  • Cross-Training: Incorporate activities like cycling or swimming to build endurance while reducing impact on joints.

  • Recovery Days: Schedule rest and active recovery days to prevent overtraining and reduce injury risk.

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