Running Strength Screening
Here at Let’s get Running we understand that injury lay-offs are part and parcel of the running experience. Everybody tends to have niggly body parts, strength deficits and injury woes that can often hamper full training or cause enforced rest or missed races. Therefore we have devised some screening exercises that can help identify common weaknesses and imbalances amongst runners. Using the guidelines below these exercises can then be used as part of a simple strengthening program to help address individual weaknesses and reduce future injury risk.
SINGLE LEG STAND FROM CHAIR
Exercise
Sitting in a chair, on a wall or similar height surface, practice getting up using only one leg and no help from your arms. You may notice that it feels easier on one side than the other. This is quite normal and is a great way to identify further imbalances that can be addressed.
Target
<25 below acceptable level
Benchmark 30
Elite 35>
Muscles worked and functional benefits
This exercise is hugely functional and correlates to running by strengthening the posterior chain which is important in power during the running gait. The chain includes the all-important glute muscle group that work to help to reduce injury risk by aiding stability and balance, especially important when spending time under load on one leg. The Glute Max, Quadriceps and Hamstring group will all aid this action and help to enhance single leg strength and lead to a more efficient running stride.
HOPPING
Exercise
This exercise can be done almost anywhere and can be measured in terms of distance hopped (hop test) or more, importantly for running, the endurance of single leg hopping. This simple exercise can range from simple hopping on the spot, to side-side hopping, multi directional “compass” hopping or hopping and holding/”sticking” to enhance balance.
Target
<30 seconds below acceptable level
Benchmark 60 seconds
Elite 2 minutes>
Muscles worked and functional benefits
Running is a constant motion made up of hopping from one foot to the other in a forward direction. Therefore, improving hop strength can be imperative when overcoming injuries of the lower limb and successful and pain free hopping can often dictate when a return to running can be made. Away from injury, hopping is a great and versatile exercise to maintain foot strength and knee stability as well as improving explosive power by firing up Glute Max, enhancing balance and increasing single leg strength.
SINGLE LEG HAMSTRING/GLUTE BRIDGE
Exercise
Lying on your back, with feet shoulder width apart, raise your bum off the ground so it is in line with your thighs. Transfer your weight on to one leg whilst keeping the opposite hip at 90 degrees of flexion. Maintain a neutral hip/lumbar spine whilst you lift up and down (1-2 secs up & down) remaining on one leg. Keep the toes-up as you repeat the movement.
The Glute Max should be the main muscle working throughout the exercise, however, it is common to feel it in the Quadriceps or Hamstrings if the Glute Max is weak. In this case you need to adjust the position, such as moving your foot position (pushing through base of the big toe can help) or not extending as high with the pelvis can help the back muscles from being overactive (see video).
Target
<25 below acceptable level
Benchmark 30
Elite 35>
Meaningful change in score (testing not due to test variance) 3
Muscles worked and functional benefits
The bridge exercise is valuable for strengthening single leg stance and in particular the Glute Max muscle which is responsible for power during the running gait as well as enhancing stability around the pelvis. This muscle is the largest in the body and is often weak due to prolonged time spent sitting and other muscles, such as the Quadriceps, back muscles and Hamstrings taking over.
The bridge is an important movement pattern that correlates to running by strengthening the entire chain stemming from the foot upwards through the Calf, Hamstrings and Gluteal groups. The exercise can be progressed by introducing holds to isometrically strengthen the Glute muscles or when you really advance bridging on an unstable surface like a wobble board/cushion, to replicate uneven ground and further challenge your proprioception.
CALF RAISES
Exercise
Standing with both feet on the floor, with or without the gentle support of a wall (only with one finger for balance), raise up on one foot by pushing your toes into the ground to raise your heel. Repeat the movement slowly up and down for 1-2 secs, moving through the full range, keeping the knee straight and without bouncing.
Target
Below acceptable level <20
Benchmark level 25-30
Elite Level 35>
Meaningful change in score 3
Muscles worked and Functional benefits
The calf complex consists primarily of the Gastrocnemius and soleus muscles that work to raise you on to your toes. These muscles can often become fatigued if they are weak or the one may work excessively for the other, leading to injuries around the Achilles tendon or plantar fascia in particular. Improving strength endurance of these muscles can help reduce injury risk in this area as well as improve propulsion off the ground and drive the whole posterior chain (Hamstrings, glutes) in a more powerful running stride.
SIDE PLANK
Exercise
Balancing on one elbow and the same sided foot to create a “side bridge.” It is important to maintain straight lumbar spine and keep the pelvis pushed forward to take strain away from the back.
Target
Below acceptable level <60 secs
Benchmark level 80-100 secs
Elite level 120> secs
Meaningful change in score 10 secs
Muscles worked and Function
This exercise is great for the strengthening Glute Medius, essential in pelvic control and single leg stability. Improving static stability also increases strength and control around the intrinsic core muscles of the back, abdomen and pelvis. This will help to ensure a stronger foundation for which leg and arm movements involved in running can be based. A stronger core will further help improve running efficiency by reducing any lateral or twisting movements that often compensate for weaknesses.
PRONE/FORWARD PLANK
Exercise
Balance on both elbows and both feet creating a bridge-like pose with the entire body. It is important to maintain a neutral lumbar spine position by keeping the pelvis in line with feet and shoulder so that the bum isn’t too high in the air.
Target
Below acceptable level <100 secs
Benchmark level 150 secs
Elite level 180> secs
Meaningful change in score 15 secs
Muscles worked and function
The plank exercise is use dot improve static stability and core muscles strength. Both these areas are important in providing a strong base from which other movements can be made. For example, the movement of the legs and arms during running can be much more efficient if the core is more stable, much like the foundations of a house. Plank exercises will help strengthen the deep abdominal/ spinal and pelvic muscles important for improved posture and pelvic control when running.
We hope the above information is useful at this testing time and even the smallest of gains can help lead to more efficient and injury free running by addressing the root causes of many common injuries. The benefits may extend beyond the body and help the mind cope with the confinement of lockdown and help you feel productive by satisfying the runner’s need to progress at something.
Pencil any of the five exercises into your daily routine and let’s aim for even happier and healthier running when the world returns to a normal and unrestricted place.
Thanks to Scott Newton for sharing his expert advice. Scott is an experienced Musculoskeletal Physiotherapist and passionate runner based at London Running Physio www.londonrunningphysio.com