Start Where You Are

How fit are you – right now? Take these tests, and use the results to reach this year’s goals.

- Kelly Bastone

YOU WOULDN’T TRY to book a plane ticket without first identifying your departure airport. Yet many runners make New Year’s resolutions without first taking an honest look at their current fitness levels or health habits. “We live in a ‘Keep up with the Joneses’ culture, where everybody wants to get noticed and be the best,” says licensed psychologist and certified sports psychology consultant Dr Christine Selby. When we see other people’s workout data, healthy meals, and race-day triumphs posted on Instagram, we may think we should be running just as far, fuelling just as well, and finishing just as fast. Runners may crowd-source their goals instead of relying on motivation from within, an approach that can lead to training struggles, dashed hopes, and injury.

“Not being honest about where you are now sets you up for the ‘Three Toos’: too much, too fast, too soon,” says Strength Running founder and coach Jason Fitzgerald. That’s why you must take stock of the runner you are – not the one you were before you had kids, or started university, or gained a few kilos – before you can pinpoint an achievable goal for Current You.

It also makes running more fun, says exercise physiologist and coach Greg McMillan. “By being honest with yourself, you give yourself the chance to enjoy your running more,” he says. Instead of failing at unachievable goals, you’re conquering appropriate challenges. It all starts with these self-tests.

Top Run Your First Race

YOUR TEST

After warming up with a 1km jog and a few 30-second pickups, run 1km fast.

YOUR RESULTS

Aiming for a 5-K? Add 21 seconds to your time to estimate your per-km pace. For a 10-K, multiply your time by 1.15.

YOUR MISSION