Training regularly and eating well can all contribute to our fitness, but what do we do when we want to go a step beyond feeling fit and instead run to the extent of our abilities. The ‘big four’ technique looks at several different measurements so we can boost our performance and make the most of our natural abilities.
Breathe deep
Oxygen powers our bodies, so it makes sense that the more of it we can absorb the better our performance, in terms of both speed and duration. Many of these tests relating to the big four, are measured via laboratory tests and this is true for our maximal oxygen intake (VO2 max). This is usually a ten-minute test that is performed via a mask when we are running on a treadmill. It measures how much oxygen we use and also how much carbon dioxide we produce
Acid test
Another way to measure and keep track of our performance is by measuring our lactate levels. This substance is produced in our bodies by our muscles when they are working hard. Too much, and our running may suffer, so tests have been developed to establish our lactate thresholds. Once we know this, we can train at the optimum levels for our fitness and make improvements over time. It’s tested by using finger prick tests and measuring the lactate from blood. These results are compared with our running speeds to establish the best training for our needs.
Be economical
Running economy is a phrase used when fitness experts want to establish how well our bodies use energy. If we take two runners, the fitter one would usually use less energy to run at the same speed as the second runner, who isn’t as fit. This is because the body of the runner using less energy is working more efficiently than the second runner. Like the oxygen tests, these measurements are also established using a mask while we run on a treadmill.
Gait it right
Part of the reason we may train less efficiently is because we are not running correctly. Fitness experts can find out if this is the case by analysing our running gait. Our style is filmed then each frame is scrutinized to look out for potential problems that can lead to injury and low running economy. Put together all these laboratory tests give us an all-round picture of how efficiently we run, giving us the tools to see where we can make improvements.
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