The

Running
Performance
Checklist

By Zachary Long, DPT, Cert.DN, PES
TheBarbellPysio.com




While running provides a great form of exercise, numerous research studies have
documented high frequency of injuries in runners. For those using running as one of
their primary forms of exercise, being pro-active against injury is an important
component to remaining healthy. A variety of injury prevention programs can be
found on the Internet and in books. Rather than simply following a routine, I believe
the runner would be best served by analyzing their own` mobility, balance, and
strength needs to design a program customized to their own limitations. The
following 10 tests make a good screen of areas a running athlete should address.

Test #1: Dorsiflexion Range of Motion
Restriction in dorsiflexion mobility has been shown in multiple studies to be a risk
factor for multiple injuries to the lower extremities. The test ankle mobility, assume
a half kneeling position as shown below. The great toe of the forward foot should be
one hand-width away from a wall (3-5 depending on an individuals body size).
Adequate dorsiflexion is present if the athlete can touch their knee to the wall
without the heel rising off the ground, and the foot pointing forward. Inability to do
so would indicate a restriction within the ankle joint itself or the calf musculature.

Zachary Long, DPT



Test #2: Plantarflexion Range of Motion
Next, assess plantarflexion mobility by attempting to get the top of your foot and
shin flat on the ground from a tall kneeling position.

Test #3: Hamstring Flexibility
Hamstring flexibility can be measured by having a partner raise the leg to be tested.
The athlete needs to maintain a neutral lumbar spine and the opposite leg flat on the
ground / table. Good hamstring flexibility would be a hip flexion angle of 80+
degrees.

Zachary Long, DPT



Test #4: Hip Flexor Flexibility
The Thomas Test provides a great tool for assessing the flexibility of the hip flexors,
composed of the rectus femoris, iliopsoas, and TFL. The athlete should begin lying
on a stable surface holding their knees to their chest (top left). Have a partner take
the test leg and lower it down (top right) while the athlete holds the other leg, which
helps keep the lumbar spine positioned in neutral.
The partner looks for three things as they lower. First, does the thigh drop down to
neutral? Failure to do so likely means iliopsoas tightness (bottom left). Next, rectus
femoris tightness is present if the knee extends as the leg is lowered (bottom right).
Finally, watch for lateral deviation of the thigh away from the midline indicating
tightness in the TFL. If the knee does not extend and the hip reaches full extension,
the iliopsoas and rectus femoris flexibility is good (top right). A combination of soft
tissue work and stretching should be implemented based on the results of this test.

Zachary Long, DPT



Test #5: Squat
The overhead squat test provides great insight into the athletes ability to combine
mobility and stability to perform the basic movement pattern of a squat. With a
partner watching for common movement faults during the squat, movement
compensations can be easily identified. See the following resources for more
information on performing this test: 1, 2, 3.

Zachary Long, DPT



Test #6: Single Leg Squat
Single leg squats provide an excellent opportunity to assess balance, coordination,
and strength. The athlete lifts one foot off the ground and performs a squat on the
other leg. The athlete should squat down to an angle of at least 60 degrees (between
the shin and thigh). Have a partner watch from the front for valgus collapse of the
knee (shown on the picture to the right where the knee travels medially). This is a
sign of glute weakness / under-activity and potential dorsiflexion range of motion
restriction. This movement is associated with a variety of lower extremity injuries.

Zachary Long, DPT



Test #7: Glute Activation
The hips serve as the main power generator for the body during athletic movements
and optimal gluteal muscle activity helps improve running efficiency as well as
decreasing injury risk. Commonly, athletes demonstrate decreased gluteal activation
in comparison to the hamstrings.
Have an athlete lie down with their feet on a surface ~12 inches below their body.
Next, instruct the athlete to lift their hips off the table/box for twenty repetitions.
Upon completion, have them identify what muscle group they felt was most active
(hamstrings, glutes, low back). This test can be performed on a single leg at a time
(as shown below) or with both legs at the same time.
This glute bridge modification places the hamstring in a sub-optimal position for
them to fire in, making this movement a glute dominant exercise. Therefore, anyone
not identifying the glutes as the primary muscle used can be assumed to have
decreased glute activation (1).

Zachary Long, DPT



Test #8: Jumping
Having an athlete jump is another great tool for looking at their ability to control
their body during explosive movement. Watch for knee collapse during take off and
landing.

Test #9: Single Leg Balance (Eyes Open / Eyes Closed) & Hip Flexed
Have the athlete stand on one leg with the opposite hip flexed to 90 degrees. Balance
in this position with hands on hips. Runners should have the balance to maintain
this position for 30 seconds with the eyes both open and closed.

Zachary Long, DPT



Test #10: Resisted Hip Flexion in Single Leg Stance
While assuming the same position described in single leg balance above, have a
training partner apply moderate pressure to the flexed hip. This will allow for
assessment of hip flexion strength, core stability, and stance leg balance & lateral hip
strength.

Zachary Long, DPT