Our run testing aims to equip you with all the information you need to know in order to improve your endurance running. Whether its understanding the appropriate pace to target,nutrition requirements for training and racing or just looking to understand the limitations to improving your performance. Our Endurance Run testing removes all the guess work out of nailing that next race PB.
Endurance Run Testing
Whats your potential and whats limiting you from reaching it!
Get accurate training zones
Identify the correct pace for your event
Reduce the likelihood of hitting the wall with detailed understanding of fuelling requirements
Avoid injuries with a biomechanical
Establish your Aerobic Capacity
The first part of the assessment is a max ramp test where we start you at walking pace and increase the velocity by 1km/h every minute until you reach exhaustion. The data from this test gives us your max aerobic capcity and identifies your Aerobic and Anaerobic Thresholds.
Fractional utilisation of VO2 max
What pace is a realisitc target for your event? Could you run faster or are you being too ambitious based on your Aerobic Capcity? The testing will help you understand whats limiting your performance and give you actionable areas to focus on to help you achieve your goals.
How efficient you are at converting the oxgyen you consume into mechanical work defines your running economy and one of the key factors of good endurance running is having good running economy.
Poor running economy can often be one of the key factors to explain why some runners struggle to hit times for a marathon compared to their 5and 10km times.
How much nutrition do you need to fuel your event?
Most marathon/long distance training plans start with something like 7 miles at MP and then gradaully extending the distance out until the event usually up to ~20 miles for a marathon. While there is nothing wrong with this approach, something that is rarely considered is what happens if you are burning more carbohydrates than you're able to consume at your target marathon pace, this will go unnoticed until you get towards the peak of your marathon training or maybe not until race day itself. See below graph showing glycogen depletion from a runner who was targeting a sub 4 hour marathon. We can see from the data below that they will need ~80g/h carbohydrates to avoid htting the wall somewhere between 3:15-:3:30 and on race day if they were relying on 60g/h they would likely hit the wall at ~35km and not finish within their target time.
If in training, they were good at eating ~60g/h they would likely get to the 20 mile marker feeling good and be confident in their preperation only for it to unravel on race day leaving them frustrated and wondering where it went wrong.
Whereas, if the rate of glycogen depletion looked similar to the below graph, the runner would be capable of hitting their sub 4 hour goal provided they stuck with 60g/h during the race. Quite often the rate of glycogen depletion can be one of the reasons why two runners with similar physiologies and training, end up with different outcomes on race day.
Biomechanical Asessment and Video Analysis
Foot Strike and Pronation velocity
Foot movement graphics
Footstride Shock and impact
Leg Spring Stiffness