Assessing Your Running Fitness - Quiz
Unsure of your current fitness level?
Where is your starting point? Just how healthy and fit are you? What follows is a self test that checks both your health history and your fitness habits. Choose the answer that best describes you in each of the 10 areas, then add up your score. The results tell you whether your starting-line condition is high, average or low.
Cardiovascular Health
This is a critical safety check before you enter any vigorous activity. (Warning: if you have a history of cardiovascular disease, start the running programs in this book only after receiving approval from your doctor–and then only with close supervision by a fitness instructor.)
Which of these statements best describes your cardiovascular condition?
〇  3 Pts - No history of heart or circulatory problemsÂ
〇  2 Pts - Past ailments have been treated successfully
〇  1 Pts - Such problems exist but no treatment required
〇  0 Pts - Under medical care for cardiovascular illness
Injuries
This is a test of your musculoskeletal readiness to start a running program. (Warning: if your injury is temporary, wait until it is cured before starting the program. If it is chronic, adjust the program to fit your limitations.)
Which of these statements best describes your current injuries?
〇  3 Pts - No current injury problems
〇  2 Pts - Some pain in activity but not limited by it
〇  1 Pts - Level of activity is limited by the injury
〇  0 Pts - Unable to do much strenuous training
Illness
Certain temporary or chronic conditions will delay or disrupt your running program.
Which of these statements best describes your current illnesses?
〇  3 Pts - No current illness problems
〇  2 Pts - Some problem in activity but not limited by it
〇  1 Pts - Level of activity is limited by illness
〇  0 Pts - Unable to do much strenuous training
Age
In general, the younger you are, the less time you have spent slipping out of shape.
Which of these age groups describes you?Â
〇  3 Pts - Age 19 and under
〇  2 Pts - Ages 20–29
〇  1 Pts - Ages 30–39
〇  0 Pts - 40 and older
Weight
Excess fat is a major mark of unfitness, but it’s also possible to be significantly underweight.
Which of these figures describes how close you are to your own definition of “ideal weight"?
〇  3 Pts - Within 5 pounds of ideal weight
〇  2 Pts - 6-10 pounds above or below ideal weight
〇  1 Pts - 11–19 pounds above or below ideal weight
〇  0 Pts - 20 or more pounds above or below ideal weigh
Resting Pulse Rate
A well-trained heart beats slower and more efficiently than one that's unfit.
Which of these figures describes your current pulse rate on waking up but before getting out of bed?
〇  3 Pts - Below 60 beats per minute
〇  2 Pts - 60–69 beats per minute
〇  1 Pts - 70–79 beats per minute
〇  0 Pts - 80 or more beats per minute
Smoking
Smoking is the number one enemy of health and fitness.
Which of these statements best describes your smoking history and current habit (if any)?
〇  3 Pts - Never a smoker
〇  2 Pts - Once a smoker but quit
〇  1 Pts - An occasional, light smoker now
〇  0 Pts - A regular, heavy smoker now
Most Recent Run
The best single measure of how well you will run in the near future is what you ran in the recent past.
Which of these statements best describes your running within the last month?
〇  3 Pts - Ran nonstop for more than 4 kilometres
〇  2 Pts - Ran nonstop for 2–4 kilometres
〇  1 Pts - Ran nonstop for less than 1 kilometres
〇  0 Pts - No recent run of any distance
Running Background
Running fitness isn’t long lasting, but the fact that you once ran is a good sign that you can do it again.
Which of these statements best describes your running history?
〇  3 Pts - Trained for running in the last year
〇  2 Pts - Trained for running 1–2 years ago
〇  1 Pts - Trained for running over 2 years ago
〇  0 Pts - Never trained formally for running
Related Activities
The closer they relate to running (bicycling, swimming, cross-country skiing and fast walking, for example), the better the carry-over effect will be.
Which of these statements best describes your participation in other exercises that are similar to running in aerobic benefit?
〇  3 Pts - Regularly practice similar aerobic activities
〇  2 Pts - Regularly practice less vigorous aerobic activities
〇  1 Pts - Regularly practice non-aerobic sports
〇  0 Pts - Not regularly active in any physical activity
Results
20 Points or More
You’re starting from a strong fitness base. You can comfortably run continuously and adapt well to training demands. This level suits runners who are ready for steady progression and more challenging workouts. We recommend beginning with our Intermediate Programs, but if you have prior running experience and want a greater challenge, you can move up to our Advanced Programs.
10 - 19 Points
You have a solid foundation and can handle a mix of running and walking or shorter continuous runs. This level fits runners who are ready to build consistency, increase distance, and gradually take on more structured training. You may fall into either our Beginner or Intermediate Programs. If you’ve run before or regularly participate in aerobic sports, the Intermediate Programs may be the better fit.
Less Than 10
You are just starting out. Beginning with walking or low‑impact conditioning will help you build endurance safely and comfortably. This level focuses on steady progress, developing movement confidence, and helping your body adapt so running becomes enjoyable over time. We recommend starting with our Beginner Programs.
