Runner's Strength Assessment: Part 3 - by Brent Dodge

Back in Part 1, I presented some of the more traditional functional strength assessments that are applicable to runners. I hit on ideas like the functional squat, forward lunge, balance, and jumping.

We use these and other tests to get an idea of functional strength. Results guide us in designing a preventive exercise program or in treating an existing injury.

In Part 2,  I introduced some specific strength drills and encouraged you to try then at home.

And today in Part 3 of this series, I’d like to outline dynamic tests and treatments that you may find helpful.

1. Soft strike – practice a soft strke to decrease impact forces.
2. Active heel rise – start with soft strike, and follow to toe off.
3. Retro running – use as a dynamic stretch after a static hip flexion stretch
4. Bounding – opens up your stride angle, helps to compare sides, and becomes a dynamic after static stretch to hamstrings and hip extensors
5. High knee skipping – use it as a dynamic stretch after a static hip extensor stretch, to increase calf propulsion, or to get your arms in sync if  their timing is off.
6. Side to side shuffles – these can improve trunk extensor strength, while also acting as a hip adductor dynamic stretch after a static stretch.
7. Carioca (braiding) – gives you a sense of trunk and pelvic rotational capabilities while also acting as a good rotational dynamic stretch after a static trunk rotational stretch.

Use these ideas to help you know what you need to train. With them, I hope you are able to “Get Your Run On!”
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Click here for more information about our Runner’s Clinic at Alpine Physical Therapy.