Visit to Hechmann Running | Running test, opportunities and future?

You may already know the name – Claus Hechmann. Claus is a former elite runner and today he operates as both a physical trainer in various associations and he runs test centers and online portals with the concept Hechmann Running. A concept that has been around for more than 25 years.

Iloebesko has visited Claus Hechmann to have a chat about having a running test done, what advantages and disadvantages (if any) such a test has, and of course we also have a plan to go through a running test ourselves. It will be described at the end of this article.
But we also visited to find out what kind of company Hechmann Sport is. What they do, and what drives them in their everyday lives.

Hechmann Sport – run, run, run

During the visit to Hechmann Sport, we of course had a chat about their entire setup and their daily work. And they are not bored.
There is no doubt that running, running and running are deeply ingrained in their skin. (We know that they also do a lot of bike tests – but this time we were there for running purposes) When you step into the dome called Hechman Running, you immediately meet people who have running deeply in their skin. You get the impression that if you are a runner, this is a great place for me to be. And it really doesn’t matter if you are there to do a running test or if you want to buy some of the many great products they have in the store.

Physical store and testing center

Hechmann Sport has had several different addresses, but right now it is located both in Østerbro and in Slagelse. We visited the Slagelse branch, and here both the store and the test center are located on the same land plot. The Østerbro branch does not yet have a physical store, but only a test center. But here they have allied themselves with the specialty store Marathon Sport. A collaboration that focuses on running tests (Hechmann) and running shoes (Marathon Sport)
TThe fitness center is a separate room where both a treadmill and a bike are located and connected to a computer. It is in these very few square meters that the employees at Hechmann Sport have helped countless runners target and improve their training.

In fact, the same system that is installed in the test center is available in a wireless version, so that running and cycling tests can also be done outside the respective test centers. It is mainly Claus who conducts these tests.

It is estimated that Hechmann Running does an average of 25 running tests per week. This is distributed across both the test center in Slagelse and Østerbro, as well as the wireless system. Some weeks more, and in other periods a little less. But you quickly sense that they are not bored at Hechmann Sport.

Hechmann Sport is more than running, it’s a philosophy

As previously mentioned, there is both a physical sports store and the opportunity to do a bike test. The bike test is the same as a running test. You get the opportunity to target your training to such an extent that you can improve considerably.
But a physical test rarely stands alone. That’s why at Hechmann Sport you also have the opportunity to combine your test with dietary guidance. That way you are sure to link the two things together correctly. For example, a running test tells you what and how to train, and if you then take the dietary guidance with you, you are sure to optimize what you consume for your training volume. This can be for the purpose of optimal performance or perhaps, as in most cases, weight loss.

Online running club, Hechmann Running

One of the newest additions to the family is an online running club. The club has been around for about 1.5 years. A running community that is based on the training, training intervals and the entire philosophy that is also described in the book “Run like the elite”. Here you can sign up for 99,- per month, and then you become a member of a clear and active online running universe. A universe where there is provision for both joint and individual running training. A universe where you almost can’t avoid being caught up in the atmosphere.
In Slagelse alone, there are an average of about 25-30 runners for joint training every Tuesday. In addition, there is also joint training every first Saturday of each month, which can be participated in in the following cities: Slagelse, Copenhagen and Aalborg. These trainings are mainly advertised via Facebook.
The good thing about this joint training is that you help each other, and everyone runs with the same mind set. Then you know your position in the different Hechmann training zones, so you get the opportunity to run together with others who are at the same level as you, and who also want to improve. It gives a great feeling to train with someone you are on the same wavelength with in terms of training.

8 quick ones for Hechmann

During our “company visit”, we naturally asked what the future holds for Hechmann Sport. And there are plenty of new things in the pipeline.

1.How long has Hechmann Sport been around?
Hechmann Sport has been around for about 25 years.

2.How did the idea for Hechmann Sport/Running come about?
The whole idea for Hechmann Sport arose from Claus Hechmann’s interest in training and the physiology behind training. He started his test center with self-built test equipment. At the same time, he offered training and targeted training plans based on, among other things, the running test. Later, the store part was added, which initially sold a small selection of running shoes and a little clothing. Today, it is a top professional test center with advanced equipment that is also used in the hospital and research world to test people’s physiological capacity.
Hechmann Running is an online running club that has existed for 1.5 years. Hechmann Running came in the wake of the book “Run like the Elite”

3.What is the plan for the future?
We are currently working on expanding the Hechmann Running concept with a trainer training. The training is in 3 modules, where we are currently having great success offering the basic 1 part of the trainer training in running clubs and in our own store in Slagelse. Basic 2 will be available during the spring while basic 3 will be offered at the end of the year.
At the same time, Claus is putting the finishing touches on the book “Hechmann Cykling”, which of course will also set up the same structure with cycling programs and a cycling club that trains according to Hechmann’s principles.

4.Does Hechmann have a philosophy, motto or similar?
Hechmann’s philosophy is volume training with longer intervals, but they are not all-out. There are many slower runs, but with variation in pace. One of the mottos that the Hechmann Running running club has become known for is: “Just Pass Me. I Train Smarter #hechmannrunning”
Another motto is: “Slow Down. Eat More Miles #hechmannrunning”

5.How many running tests do you do on average over a week?
We can see that it is a bit seasonal to have running tests done. When the big competitions are over, there is typically a bit of a quiet month. But on average over a year we do approx. 25 tests per week .

6.How many people come back and do a re-test?
Well over half of our customers come back and get a re-test within a year. Maybe 10% don’t come back, typically because they don’t run anymore or have never done it. The rest come back within 1.5 years and get a re-test.

7.How many “professional runners” do you have with you now?
Unfortunately, running is not a job in Denmark and none of the Danish runners we deal with work alongside all the training they put in on the roads. But at the moment Claus has a really good number of “professional runners” in Sparta. Among others Lars Budolfsen, Anna Holm Hove and Mads Tærsbøl.

8.What is your best advice for runners considering a running test?
That they just need to make an appointment. Many people think that they have to be in good shape when they get the test done, but that’s completely wrong. If you don’t know your own limits and train in the fences, you won’t get any benefit from the test at all. On the other hand, when you’re at the start of the season, you’ll really enjoy the test, so you’ll train really towards your goal and hit top form on the right day – and preferably without getting injured, as often happens when you train too much and incorrectly.

Watch the video of our running test at Hechmann below:

5 good reasons to have a running test done

There are probably many more than 5 good reasons why you should choose to have a running test done. But we have listed below 5 of the most common and obvious reasons why you should choose to throw money after a running test. The list below is based on the test we had done at Hechmann Running. We have no doubt that the money is very well spent.

How is the shape – a running test doesn’t lie

You may be able to feel it yourself, or at least have a sense of where your running form is. But a running test doesn’t lie in any way. When you’ve finished the test, it will tell you in a nutshell how good of shape you are and whether you’re training the right things..
This is of course done in collaboration with one of the competent running specialists at Hechmann Running. Your form may be good, but there is still room for improvement. But a Hechmann running test gives you your precise aerobic and anaerobic fitness level, and it gives you that much more concrete data to train from.

Train optimally after a running test

Just as you can conclude how good a shape you are in, in your review of your running test you also get a precise insight into where, what and how you train most optimally. The test itself is done, and then it is held up against the 9 training zones that the entire test and the program are built around. Here it makes perfect sense that the entire test and the insight into it is based on the book that Claus Hechmann has written “Run like the elite”

Targeting training

When you receive a result from the running test, you have the opportunity to target your training even better. In addition to the overview of the 9 training zones (which also contain training tempos), you also get the best indication of speeds, effects and also which heart rate zones could be relevant for you to train in.
This way, you will very quickly see a changed effect of your running training when you choose to target your training and train in the right zones at the right times.

You can spot weaknesses and overtraining

It’s a bit obvious when you’ve read the above reasons, and then maybe not. But when you clarify your running economy, you’ll find out where you train best and you’ll get to know your form. Then it will be much easier to spot your weaknesses. They will almost come to light by themselves. If you’ve been training in the wrong zones and tempos, your running weaknesses will also come to light very quickly.
And you will also very quickly discover that you have overtrained. Because I can already reveal that you get some truths after such a running test. Without saying too much, I think I can reveal that many people train too much and too hard. Of course, this is in line with the principles that Claus Hechmann works with.

Are you a beginner or have you taken a break?

It’s always good to be ahead of the curve. And that’s why a running test is always good for either the beginner or for him or her who wants to start running again after a longer break. Whether you are one or the other doesn’t matter much in this situation, because both tend to overtrain, and thereby also run into an injury.
Those who have run before, unfortunately underestimate the effect of the too fast start, and believe in their heads that they can run like they once did. But unfortunately, this is only the case in the fewest cases. You will have to accept that the body needs to get going again, and there will be a start-up phase. This is where the running test will be able to step in and help you with this phase – tell you how to best get back to near your previous running form.

For the beginner, it is obvious that if you have never run before, the running test and its results will show you which direction you should go. You will receive a result for review with almost all running tests, and based on this result you will be able to optimize your training and your running volume right from the start.

A re-test will open your eyes.

One running test is good, 2 running tests are twice as good. You should understand this in the sense that if you do a re-test, and you have followed the instructions from the first test, then it is almost guaranteed that you will be able to spot the improvements. And after a possible re-test, there is the opportunity to make the training even more specific and targeted. This can be used, among other things, if you are going for a new PR in the half-marathon or full marathon.

My running test at Hechmann Running

Our visit to Hechmann Running was not just to talk and see their entire set up. Of course, we also had to go through one of their popular running tests. A sequence that the undersigned had been looking forward to. It is always fun to get an insight into where you are here and now, and not least where you can move with the correct training.

Hechmann running test is not hard

Of course, I know that everything is relative in that context. But if you just run a little bit, you will in no way have difficulty completing such a test. It is not, like other running tests, an “all out” test where you run to the maximum and then stop. I have also tried one like that, where you eventually run all the way to the absolute max. and run until your legs can’t take it anymore, grab a pole or are caught by an elastic band. Such a test is not Hechmann’s running test in any way.
Here you run at 4-5 different tempos for X number of minutes. For the undersigned, we started at a pace called 11 km/h and ended the test at 15 km/h. It is of course true that running 15 km/h can be hard, but it is over a manageable time line. I think I ran at that level for 3 minutes.

No blood, just a screen

If I were to take a look at previous running tests, they measured my lactate level by pricking my finger after each run on the treadmill and squeezing out a little blood. You don’t have to worry about that if you’re considering a running test at Hechmann. It’s all shown on the screen.

You’re going a little blind from the running test.

Where you may experience a little discomfort is with the mask that you are forced to run with. It is an oxygen mask that receives all the data that is used as the basis for calculating your running test. This mask is connected to the system, and again to the screen. You cannot avoid running with it.
It’s a little uncomfortable, in the sense that you have to get used to breathing through it at first, but I also experienced that you get a little bit of a claustrophobic feeling when you’re a little bit pressed for air. And I also experienced that it blurred your vision a little bit, not so much that you go blind like a chicken, but when the sweat runs down around the mask, and the mask is so close to your face that you almost feel like you’re getting big bags under your eyes. So you may feel that it’s a little annoying for your vision. But definitely not something that should hold you back. You get used to it, at least I did.
The reason why the mask you run with should fit so tightly is so that no air from the outside can get in. It should be the clean air from your lungs and body that is measured, this will give you the most accurate result.

The shock when you’re done

It is somehow very shocking or a little scary that when you are finished, the screen tells you exactly what you are worth and where you need to train. It is a bit of an aha experience when you are finished, go through the test with one of the skilled employees. You will definitely also be shocked at where you should actually put your energy. Now I will not speak for all runners, but I at least got something of a wake up call.
The test showed me that I train too hard, have too many hard training sessions. We started with the idea that I should hit a given time under 1:30 in a half marathon. And the curve shows that I don’t have the endurance needed for the long distances.

The 9 training zones at Hechmann

There are a lot of numbers, and there are so many things you can start to get nerdy about. But the good thing about it all is that you get a great review of this result, either with Claus or Mette, so you know what your result means..
If you look at the results, one of the most important things for me is definitely my 9 training zones. So let’s dwell on them a bit.

An4:
My maximum intensity, and here I am thrown in at 03:24 min per kilometer. At least that fits in with what I think in my head. In my world that is very fast, and it is a place where I cannot be for very long. And that is how it should be with a4. It is sprint and maximum intensity.

An3
This is the group for the short intervals, i.e. where you are not in it for a very long time. It should correspond roughly to your 3km competition pace. Here again it seems to fit very well. The interval is between 03:48 and 03:25, although I would say that in a snapshot I am closer to 03:48 than 03:25. It has been a long time since I have been down to 03:25 per kilometer on a 3km distance.

An2
Here we are talking about medium-length intervals. You can hold that against your 5km pace. That is, the pace you should be able to run for 5km, and only 5km. Somewhere between 03:49 and 03:58. Fits spot-on. If I really want to, I can keep that pace for the 5 kilometers.

An1
Then we start with the long intervals. So here the test tells me that I should ideally be able to hold some longer intervals at a pace called 03:59 to 04:10. The test also says that this pace should be able to be held as a 10km competition pace.

AT
Threshold training. It’s a word you’ll be presented with many times when you take a running test at Hechmann Running. This is the starting point for the other layers. It’s a pace that you can maintain for a maximum of one hour. Here are my times 04:11 to 04:15. And here’s where it’s fun to do the calculation (and hopefully see the improvement) Because my data was held up against the fact that I want to be under 1.30 in a half marathon. And it’s right around this pace that keeps me under the magic limit. So if I want to be under 1.30, I have to improve. Because I can only maintain this pace for an hour. But I would like to be able to maintain it for 1 hour and 25 minutes to hit the goal, something like that.

Ae3 + Ae2 + Ae1
I have combined these intervals. There is a range here between 04:16 to 5:27 min per kilometer. And to my great surprise, this is where I will have most of my training in the future – I actually have to run slower to get faster at the given distance. (half marathon) The presentation from Hechmann (in this case Mette Riis) was that I should focus much more of my training in the low times. I will get better at running long distances, and that way I will also get better at running long distances at a higher pace.
Just to give you an insight into it. I don’t train for that many long runs at the moment, mostly because I want to, but of course also because of time. There’s family, work, volunteer work, etc. That’s why it’s more convenient for me to “fire off 5 fast kilometers” with some very low kilometer times. But that’s not how I get better. I actually only have to run at that intensity once a week if I want to improve my half marathon time. So the conclusion must be that if I want to be faster at the 21 kilometers, then I have to invest some more of my free time in the project.

Jog
Says a little bit about itself. Jogging can feel so slow that you actually run and think “this can’t be that bad.” But there’s a reason why you see, for example, football players coming back to the stadium right after they’ve been running around for 93 minutes. It’s to jog off. It should be slow when you jog off, it helps soften your muscles and clean them of waste products. Your muscles calm down in a more natural way.

Discount on Hechmann running test

It is possible to get a good discount on a Hechmann running test. All members of the Hechmann Running running club get their running test at the center at a reduced price. You can read more about this at Hechmann Running own website.