How Fit Are You?
To perform your best, you need a comprehensive approach to training. Here are 10 tests to identify your strengths and weaknesses, and how you can improve your scores.
Core Strength
Upper Body Strength
Lower Body Strength
Flexibility
Balance
Joint Mobility
Speed
Endurance
Cardiovascular Strength
Posture
UPPER-BODY STRENGTH
A strong upper body makes it easier for a runner to hold good form, which can improve running economyhow efficiently you use oxygen while running.
The more economical you are, the less oxygen you will use, and the longer you can sustain a given pace.
TEST IT: Push-Ups
Complete as many standard push-ups as possible, maintaining good form (don’t let your back sag).
SCORE IT:
| Age | 20-29 | 30-39 | 40-49 | 50+ | |
| Great | Female | >23 | >22 | >18 | >15 |
| Male | >30 | >25 | >21 | >18 | |
| Good | Female | 12-22 | 10-21 | 8-17 | 7-14 |
| Male | 17-29 | 13-24 | 11-20 | 9-17 | |
| Fair | Female | 0-11 | 0-9 | 0-7 | 0-6 |
| Male | 0-16 | 0-12 | 0-10 | 0-8 | |
IMPROVE IT: Push-Up and Ball-Crunch Combo Get in push-up position with your shins on a stability ball. Complete a push-up, then pull the ball toward your chest. Return to start. Do two or three sets of 10 to 25 reps, resting 30 seconds between sets.
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this is way too easy? 30 push ups for a man less than 30 years old would be fair in my book (listed as great here)! 45 would be good and anything over 60 great.