How to run fast: core values ​​and assessment tests

The recurring question among runners with a few years of experience behind them and with some difficulty in improving their performance is always the same: “What workouts should I do to improve? How can I run faster? It is important to maintain speed for a long period of time.

The “Anaerobic Threshold” is the first thing that we define. Ananaerobic threshold is an index that determines the maximum level of physical effort that the body can sustain without accumulating lactic acid and hydrogen ions in the blood and muscles, or the level of intensity of the physical activity of a duration beyond which.

The highest intensity value at which there is still an equilibrium between produced and disposed lactic acid, if you run at speeds below the anaerobic threshold, while increasing the lactate that is produced by the muscles and that is released into the environment.


The time for which it is possible to maintain the rhythm of the anaerobic threshold is referred to as the Aerobic Capitaity. The maximum volume of oxygen that a human can consume per unit of time for muscle contraction is called the VO 2 max or ” MAXIMUM OXYGEN CONSUMPTION “.

The maximum oxygen consumption and lowest energy cost in the running action are directly proportional to the anaerobic threshold speed. Let’s see a series of tests to understand what our state of form is and what type of training we will choose according to the size to training.

In the world of running there are dozens of tests, some of which are dated and others of which are recent creation.


A great classic has as its objective the measurement of the anaerobic threshold and consists in the execution of a run with a progression of rhythm starting with slow rhythms up to a maximum speed in proportion to the subject examined.

At each pace increase, the pulsations and the travel time of the distance are recorded and the athlete is equipped with a heart rate monitor.



With the aim of evaluating the VO2 max, this test is based on the consideration of Pronnet, a researcher who has shown that near the maximum oxygen consumption the athlete is able to sustain the effort for about seven minutes.

The maximal oxygen uptake is determined by the heart rate at which the participant can no longer maintain the required level of effort.

The test consists of running on a treadmill, without any load, the athlete is asked to run at different speeds, progressively increasing their speed with the aim of reaching the maximal aerobic capacity.


When the speed and incline are increased, it is a good time to measure your max heart rate.


It’s the same as the previous one, but at a constant speed.


The test that is used for the evaluation of the alactic acid power system is more than eighty years old, and it is very useful for sprinters, jumpers, basketball or volleyball players.


The classic test that is performed in medical-sports visits involves walking up and down a step for three minutes.


It involves running a series of five 2000 meters at a constant speed, each at a speed of 5 km lower with 30 minutes of recovery between one test and another.


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