Running itself is very basic, in a good way. All you really need to get started is a pair of running shoes. Of course, extra gear helps, not to mention it’s fun to test and use to improve performance. Investing in specific fitness tests and assessments can increase the fun factor and give you a leg up on training and race day success.
There are so many options in this area these days that it can feel overwhelming, but experts warn against getting too caught up in the hype.
“Information and knowledge is good, but sometimes it can be a little too much,” says Dr. James Robinson, a sports medicine physician at the Hospital for Special Surgery. According to him, if you have no problems (such as injury or pain) and are meeting reasonable running goals, you probably don’t “need” any kind of fitness testing.
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There is one exception. As a baseline, continue your annual health check (during which blood tests may be performed). From there, your doctor may suggest other specific tests (such as a DEXA scan to check bone density, for people with osteopenia or a history of fractures).
That said, here’s what runners need to know about today’s most popular fitness lab tests, how each test can support your goals, and which types of runners will benefit from investing in each test. Keep reading to find out what you’re likely to get.
If you are chronically injured or want to improve your efficiency…
Consider gait analysis
Robinson said gait analysis, which is recorded from different angles while running on a treadmill to check form such as foot strike and body alignment, can help improve symptoms such as shin splints, patellofemoral pain, and IT band issues. Robinson says it’s especially useful for runners with chronic injuries. .
“Gait analysis can tell you what your running mechanics are that make you more prone to injury, especially certain types of injuries,” says Robinson. This analysis may identify weaknesses and muscle imbalances, as well as excessive hip opening, overpronation, and low cadence.
Runners looking to improve their efficiency may also benefit from this test. “There may be ways to improve running efficiency by improving biomechanics, such as working on optimizing hip extension to reduce vertical wobbling (or moving too much up and down instead of going straight). It is important to minimize
Nnamdi Nelson, CSCS, an exercise physiologist at the New York University Sports Performance Center, adds that even beginners can benefit from gait analysis. See exactly what’s going on with your gait and identify what may be going wrong and how to improve it. ” Not only will this prepare you for success in the sport of running in terms of performance, but it will also help you avoid injuries before they appear.
Where to get it: Labs at universities, medical centers, and local physical therapy clinics.
Typical cost: Starting at about $150 (depending on insurance, free with physical therapy appointments)
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If you are new to running…
Consider Functional Movement Screening (FMS)
When performing a functional movement screen, a coach or trainer will typically have you perform a movement (such as a one-legged squat, push-up, or step-over) and observe how your body moves. For example, if your hips sag to one side or your knees sag during a squat, your core stability may be compromised, which can impact your risk of injury while running. Robinson says. The facilitator will provide specific exercise recommendations to strengthen those weaknesses.
Nelson especially recommends FMS for beginners. “It will give us more information about what’s going on inside the body,” he says. “So, for example, if we see weakness in certain muscles or reduced flexibility in certain joint ranges, we can proactively try to correct that and potentially cause some sort of running-related injury.” You can reduce sex.”
Where to get it: Some places like New York University, HSS, and Columbia RunLab offer running analysis that combines treadmill gait analysis with movement screens like FMS, making it a one-stop shop. Nelson says having information from both of these inputs, gait analysis and FMS, could be helpful in making correlations.
You can also often get an FMS at the gym as part of your initial training assessment, but it can also be useful on its own. (When choosing between gait analysis and FMS, Robinson argues that the former is more beneficial because it is specific to runners.)
Typical Costs: Included with services listed above, but prices may vary based on insurance and/or location.
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If you are experienced or interrupted due to cramps…
Consider metabolic profile testing
This type of testing typically includes a VO2 max test, lactate threshold assessment, and metabolic efficiency test. This includes a fingerstick capillary blood test, as well as tests that measure oxygen consumption, carbon dioxide output, and heart rate while wearing a mask and running at an increased intensity on a treadmill.
VO2 max measures aerobic capacity. This gives you an idea of your cardiovascular health and serves as a benchmark for improvement (often in short, focused intervals).
This test also helps determine your maximum heart rate and training zones based on it.
“Lactate threshold is basically the point where your body starts going from an aerobic state to an anaerobic state and lactate levels start to really rise,” says Robinson. “Lactate threshold basically tells a runner what pace they can run short distances like a 5K or 10K. This is helpful when talking about training pace.”
Importantly, Robinson added, lactate threshold can be trained to improve. Knowing your threshold allows you to train in the right zone to increase your threshold. For example, if your lactate threshold is 9 minutes per mile, training that involves running at that pace may help improve it, Robinson says. (And you can repeat this test in a few months to see if it has improved.)
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When it comes to metabolic efficiency, Robinson says this can help you plan your fueling strategy for long-distance races and training. This test profile measures the number of calories burned per hour and the breakdown of fat and carbohydrates at different exercise intensities.
“Our bodies have a lot of fat stores, but carbohydrate stores are very limited,” he says. So, for example, if your tests show that you’re using mostly carbs on long runs, you’ll quickly run out of fuel. Knowing this will help you pinpoint exactly how much nutrition you need to consume.
Robinson says the test is most useful for runners looking to improve their efficiency and pace. For example, if you want to run a sub-4-hour marathon, this test will help you see if your current fitness level will allow you to reach that goal, and if not, which zones to train in. To get there.
This test is also useful for people who suffer from cramps when running. “Typically, cramps are more of a refueling issue than true dehydration,” says Robinson. “So a metabolic profile can help with refueling to see why someone is having cramps. And for someone who hits a wall at mile 20 or 21 of a marathon, it’s a refueling issue. It’s possible, and your metabolic profile will definitely give you a clue. Develop strategies to help.”
Where to get it: At New York University, this test is called the “Sports Performance” assessment and includes a gait analysis, stability and mobility screens, VO2 max, and an option to add a lactate threshold test. In HSS, this is a metabolic test and includes all metrics (VO2 max, lactate threshold, metabolic efficiency, running economy). Similar tests may also be performed at other universities, medical centers, and running labs.
Typical cost: Starts at around $450, depending on tests included and location.
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If you want to DIY…
Leverage wearable data
Robinson acknowledged that many wearables now offer metrics such as VO2 max, as well as much more information that can be obtained as part of a formal gait analysis, such as cadence, vertical vibration, and stride length. Masu. “It’s pretty accurate now,” he said, adding that it could be more accessible and cheaper (assuming you’ve already paid for the wearable) than additional testing.
Still, if you need help interpreting this data, you may not know what to do with it yourself. “Seeing an exercise physiologist or running coach can help you interpret some of the data,” he says.
Typical cost: Free (wearables typically cost around $200)
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If you’re interested in large amounts of data and health optimization…
Think about blood panels.
As long as you pass your annual physical, additional blood tests likely won’t tell you much more about your running performance, Nelson said. “We can identify things like nutritional deficiencies that can affect performance, but these can also be highlighted during an annual physical,” he added.
However, for those who are truly interested in data and optimizing health and performance, a whole blood panel can be helpful, as long as you know what to do with that information (or have someone to interpret the results). there is. This additional screening includes nutritional biomarkers beyond physical common blood tests, such as omega-3 levels, electrolytes such as calcium and magnesium, and many other health-related indicators related to heart health, immune regulation, and more. You can check.
The one biomarker that both experts agree all runners would be wise to get tested for is vitamin D. “Lack of vitamin D can increase the risk of bone damage, so we recommend that runners get tested for vitamin D regularly.” and vitamin D deficiency are very common,” says Robinson.
Other than that, if you have a specific problem or are concerned about your overall health, talk to your doctor to find out which biomarkers you should test for.
Where to get it: Your doctor should be able to perform additional lab tests if you have a medical need, but you can also try direct-to-consumer services like Function or Inside Tracker.
Typical costs: Most insurance companies offer free once a year (base rate), but DTC services cost about $500.
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