Running Screening Part 2 - Physical Tests
Hi, welcome to Part 2.
These physical tests will give us a general idea about your physical capacity in some of the important muscles required for running.
Notes:
Please use caution as you perform these tests, as they can sometimes cause injury if you push too hard.
I would recommend you only push yourself to 8/10 fatigue levels and not 10/10 as this will increase the chance of causing soreness.
Please see below for videos where I have demonstrated the tests and a scoring sheet where you can make notes.
Physical Tests - Scoring Sheet
Single Leg Calf Raise
Stand one leg with your knee straight, use fingers lightly on the wall for balance
Lift as high as you can and come back down
Use a metronome set to 60 beats per minute to keep a consistent beat
Continue until your fatigue levels reach 8/10 to a maximum of 30
If reach 30, please rate how hard it feels out of 10
Single Leg Bridge
Lie on your back, bend knees up
Lift one leg off the ground and then push down through you foot of the other leg, lifting your hip up in line with your shoulder and knee
Use a metronome set to 60 beats per minute to keep a consistent beat
Continue until your fatigue levels reach 8/10 to a maximum of 20 on each side
If reach 20, please rate how hard it feels out of 10
Single Leg Squat
Stand on one leg and perform 3-4 single leg squats, going down about half way
Stand in front of a mirror, or have someone film you
Notice what happens to your knee, whether it stays aligned or drops in
Wall Sit
Sit against a wall with your hips and knees bent to 90 degrees
Set a timer and continue until your fatigue levels reach 8/10, up to a maximum of 2 mins
Take care if you have any knee pain, you can come up a little higher
Arms Overhead Squat
Take your arms overhead and keep your heels on the ground
Try and keep your arms up high as you squat down as deeply as you can
Notice what you feel and any limitations e.g. calf, hips, upper back