The Runner's Checklist

Looking to avoid injury?

It’s most important that you consider the landscape of factors that can cause injury.

Injury Risk Factors: What the Research Suggests

• Experience Level

• Running Mechanics

• Previous Injury

• Training Errors

• Muscle Strength

Finding your balance.

Reduce your risk of pain and improve your performance in running with understanding the balance between stress and recovery.

For more information on self-treating your acute injury (ex. ankle sprain), follow the link HERE to learn more about the acronym P.E.A.C.E. and L.O.V.E.

Utilize your workbook for this section to review your own balance between stressors and recovery principles.

Common Stressors:

• Run Training

  • Increased Volume

  • Increased Intensity

  • Difficult Terrain

• Strength Training

• Mental Stress

• Illness

What is a pain threshold?

Every structure in our body has a typical healing timeline, but what does that mean for how long you’ll take to recover?

First, you need to understand what a pain threshold is and how to keep yourself from crossing over it.

Want to know more about normal healing timelines? Follow this link HERE for more information.

When you should stop running because of pain:

When Pain Levels are:

• 0-3/10: monitor the pain, stop to walk or stretch during the run

• 3-5/10: include walk breaks and do not increase difficulty of your runs

• 5-10/10: stop running and seek professional assistance

Review the basics regarding the most common running injuries.

Learn to identify:

• Patellofemoral Pain Syndrome (Runner’s Knee)

• IT Band Syndrome

• Shin Splints and Posterior Tibialis Tendonitis

• Achilles Tendinopathy

• Plantar Fasciitis

• High Hamstring Strain

• Bone Stress Injuries

How to navigate the Self-Checklist Videos

Begin your Self-Checklist to help you identify whether you Pass the test or Need Improvement.

Additional Tip: Pay attention to the symmetry! You may pass on one side but need improvement on the other.

Important!! Follow these tips:

• Mark your results in the provided workbook

• Pause and replay the videos whenever necessary

• Utilize the recommended “Corrective Movement” as part of your warm up

Mobility Screen

Follow along in the provided workbook to mark the areas that need improvement.

Be sure to mark any side to side differences that you see. This is an important step you’ll need for later when you are making your warm up.

Don’t Forget: You can always pause or replay these videos to ensure that you are performing the movements properly.

Mobility Screen (7 tests)

• Ankle Flexion

• Hip External Rotation

• Trunk Flexion

• Big Toe Extension

• Trunk Rotation

• Hip Internal Rotation

• Trunk Extension

Remember that many exercises exist to improve the movements in these screens. The Corrective Movements shown are the most common exercises I’ll provide for each test.

However, if you are experiencing difficulty performing the Corrective Movements or wish to learn individualized alternatives, please consider scheduling a 1:1 Virtual Consultation.

Why Ankle Flexion Matters:

Ankle Mobility allows for optimal shock absorption during the landing phase of running.

Having adequate ankle flexion mobility (or dorsiflexion) allows for equal distribution of forces through the leg.

Note: It is common for forefoot and midfoot strikers to have limited ankle dorsiflexion. Pay careful attention to whether you have asymmetrical ankle mobility (a difference between sides)

Mobility Test:

• Knee to Wall Test (modified)

Corrective Movement:

• Self Ankle-Dorsiflexion Mobilization

Remember that many exercises exist to improve the movements in these screens. The Corrective Movements shown are the most common exercises I’ll provide for each test.

However, if you are experiencing difficulty performing the Corrective Movements or wish to learn individualized alternatives, please consider scheduling a 1:1 Virtual Consultation.

Why Hip External Rotation Matters:

Hip mobility here allows for optimal gluteal muscle function and shock absorption while landing.

Most of us know how important gluteal muscle strength is to running. Hip rotation mobility is a precursor to utilizing your glute strength for pushing off and landing while running.

Additional Tip: This is a great recovery stretch after a long run, whether or not you have limited motion here!

Mobility Test:

• Seated Hip External Rotation

Corrective Movement:

• Seated Hip External Rotation Stretch

Remember that many exercises exist to improve the movements in these screens. The Corrective Movements shown are the most common exercises I’ll provide for each test.

However, if you are experiencing difficulty performing the Corrective Movements or wish to learn individualized alternatives, please consider scheduling a 1:1 Virtual Consultation.

Why Trunk Flexion Matters:

Spinal mobility and hamstring flexibility helps keep us resilient against injury and reduce post run stiffness.

This tests for both spinal (lumbar) and hamstring mobility. This is most commonly limited by hamstring tightness.

Additional Tip: If you feel tension, tightness, or pain in the low back during this test, it’s likely due to low back tightness. In this case, try the Child’s Pose or Cat Cow Stretch.

Mobility Test:

• Toe Touch Test (Forward Bend)

Corrective Movement:

• Hamstring Sweep Dynamic Warm Up

Remember that many exercises exist to improve the movements in these screens. The Corrective Movements shown are the most common exercises I’ll provide for each test.

However, if you are experiencing difficulty performing the Corrective Movements or wish to learn individualized alternatives, please consider scheduling a 1:1 Virtual Consultation.

Why Big Toe Flexion Matters:

Big toe flexibility helps unlock your foot’s ability to generate power in your push off.

If you have limitations here, you may find that it is difficult to generate power when pushing off into the next stride.

Additional Tip: If you need improvement in this test, you may also want to reference and prioritize the Toe Yoga portion of the Form Screen in this course. Toe movements can be hard for many runners, so be patient if it does not come right away. It requires practice!

Mobility Test:

• Great Toe Flexion

Corrective Movement:

• Lunge with Great Toe Flexion

Remember that many exercises exist to improve the movements in these screens. The Corrective Movements shown are the most common exercises I’ll provide for each test.

However, if you are experiencing difficulty performing the Corrective Movements or wish to learn individualized alternatives, please consider scheduling a 1:1 Virtual Consultation.

Why Trunk Rotation Matters:

Spinal rotation helps distribute the forces of running from the lower body to the upper body.

Mobility here provides efficient running and helps keep us balanced.

Additional Tip: Although mobility here is necessary, too much of a good thing isn’t ideal for running. If you find difficulty with planks, side planks, or single leg bridges (all performed in the Form section of this course) - you may be having difficulty with abdominal control. This can show up as back tightness and soreness after runs.

Mobility Test:

• Standing Trunk Rotation

Corrective Movement:

• Quadruped Trunk Rotation Stretch

Remember that many exercises exist to improve the movements in these screens. The Corrective Movements shown are the most common exercises I’ll provide for each test.

However, if you are experiencing difficulty performing the Corrective Movements or wish to learn individualized alternatives, please consider scheduling a 1:1 Virtual Consultation.

Why Trunk Rotation Matters:

Spinal rotation helps distribute the forces of running from the lower body to the upper body.

Mobility here provides efficient running and helps keep us balanced.

Additional Tip: Although mobility here is necessary, too much of a good thing isn’t ideal for running. If you find difficulty with planks, side planks, or single leg bridges (all performed in the Form section of this course) - you may be having difficulty with abdominal control. This can show up as back tightness and soreness after runs.

Mobility Test:

• Standing Trunk Rotation

Corrective Movement:

• Quadruped Trunk Rotation Stretch

Remember that many exercises exist to improve the movements in these screens. The Corrective Movements shown are the most common exercises I’ll provide for each test.

However, if you are experiencing difficulty performing the Corrective Movements or wish to learn individualized alternatives, please consider scheduling a 1:1 Virtual Consultation.

Why Trunk Extension Matters:

Trunk Extension mobility tests for a healthy lumbar spine and healthy hip flexors.

Having adequate hip flexor mobility will help improve your push off during your stride.

Additional Tip: It is common for runners to compensate for hip flexor tightness with arching their low back. This can often lead to a sore feeling across the lower back after runs.

Mobility Test:

• Band Bend Test

Corrective Movement:

• Hip Flexor Stretch

Remember that many exercises exist to improve the movements in these screens. The Corrective Movements shown are the most common exercises I’ll provide for each test.

However, if you are experiencing difficulty performing the Corrective Movements or wish to learn individualized alternatives, please consider scheduling a 1:1 Virtual Consultation.

Form Screen

Follow along in the provided workbook to mark the areas that need improvement.

Be sure to mark any side to side differences that you see. This is an important step you’ll need for later when you are making your warm up.

Don’t Forget: You can always pause or replay these videos to ensure that you are performing the movements properly.

Form Screen (8 tests)

• Single Leg Balance

• Squat

• Side Plank

• Single Leg Squat

• Plank

• Single Leg Bridge

• Sit to Stand

• Toe Yoga

Remember that many exercises exist to improve the movements in these screens. The Corrective Movements shown are the most common exercises I’ll provide for each test.

However, if you are experiencing difficulty performing the Corrective Movements or wish to learn individualized alternatives, please consider scheduling a 1:1 Virtual Consultation.

Why Single Leg Balance Matters:

Running is a single leg sport. Instability can happen in the kinetic chain without strong single leg balance.

Start with single leg balance while your eyes are open. For an increased challenge, perform it with eyes closed.

Additional Tip: Want to work more on single leg balance? Try holding steady on a single leg while you turn your head slowly side to side, as if scanning the room.

Form Test:

• Single Leg Balance

Corrective Movement:

• Practice!

Remember that many exercises exist to improve the movements in these screens. The Corrective Movements shown are the most common exercises I’ll provide for each test.

However, if you are experiencing difficulty performing the Corrective Movements or wish to learn individualized alternatives, please consider scheduling a 1:1 Virtual Consultation.

Why Squat Form Matters:

The squat is one of the most foundational movements for the legs. Ensuring good form here can help you gain muscle strength and fitness.

Squats are one of the best simple strengthening exercises you can do as a runner!

Additional Tip: Many people will hear the cue of “don’t let your knees go past your toes.” This is true for the INITIAL stages of a squat (approximately the first 50%). However, the lower you go into a squat, the knees will have to pass forward over your toes to descend further. In this case it is normal and healthy for the knees to go past your toes.

Form Test:

• Squat

Corrective Movement:

• Squat with a heel lift

• Squat with a band

Remember that many exercises exist to improve the movements in these screens. The Corrective Movements shown are the most common exercises I’ll provide for each test.

However, if you are experiencing difficulty performing the Corrective Movements or wish to learn individualized alternatives, please consider scheduling a 1:1 Virtual Consultation.

Why Side Planks Matter:

This movement tests the function of the side core muscles. The side core helps our leg stay in good “alignment” while running.

The side plank helps to isolate the gluteus medius muscle most specifically. If you’re looking to improve the work capacity of this muscle, side planks are one of the best exercises!

Additional Tip: Feeling it in your shoulder can mean that you are not engaging the shoulder. To do so, image actively pushing away from the floor with your elbow throughout the exercise. If it still bothers you, then this is an indication that your side core needs improvement.

Form Test:

• Side Plank for 60 seconds.

Corrective Movement:

• Modified Side Plank

Remember that many exercises exist to improve the movements in these screens. The Corrective Movements shown are the most common exercises I’ll provide for each test.

However, if you are experiencing difficulty performing the Corrective Movements or wish to learn individualized alternatives, please consider scheduling a 1:1 Virtual Consultation.

Why Single Leg Squats Matter:

This movement mimics how our legs work to soften and absorb the forces of running.

Single leg squats are one of the most useful exercises for runners!

Additional Tip: This is one of the most eye opening tests for runners to observe any side to side differences in their leg strength.

Form Test:

• Single Leg Squat

Corrective Movement:

• Lateral Step Downs

Remember that many exercises exist to improve the movements in these screens. The Corrective Movements shown are the most common exercises I’ll provide for each test.

However, if you are experiencing difficulty performing the Corrective Movements or wish to learn individualized alternatives, please consider scheduling a 1:1 Virtual Consultation.

Why Plank Form Matters:

The plank tests the front core muscles, a.k.a. your abdominals.

The abdominals help support an upright and stable torso while running.

Additional Tip: Often people who experience low back soreness while running need to work on their hip flexor mobility and their plank duration. Remember - form matters here! Do not left the lower back arch or drop towards the floor.

Form Test:

• Plank for 60 seconds

Corrective Movement:

• Modified Plank

Remember that many exercises exist to improve the movements in these screens. The Corrective Movements shown are the most common exercises I’ll provide for each test.

However, if you are experiencing difficulty performing the Corrective Movements or wish to learn individualized alternatives, please consider scheduling a 1:1 Virtual Consultation.

Why Single Leg Bridging Matters:

This exercise shows how the glutes and abdominals work together to create a stable pelvis while running.

If you continue to have difficulty with the single leg bridge, often times practice double leg bridges first can help you progress towards the single leg version.

Additional Tip: Driving through the heel during bridges helps to create better glute muscle engagement.

Form Test:

• Single Leg Bridge for 15 seconds

Corrective Movement:

• Practice! Single Leg Bridge

Remember that many exercises exist to improve the movements in these screens. The Corrective Movements shown are the most common exercises I’ll provide for each test.

However, if you are experiencing difficulty performing the Corrective Movements or wish to learn individualized alternatives, please consider scheduling a 1:1 Virtual Consultation.

Why Sit to Stand Matters:

Since single leg form is so important for runners, this is an additional test to determine your strength on a single leg.

If you continue to have difficulty with the sit to stand, often it is more of a hip and quad control problem than a foot balance problem.

Additional Tip: Once you get strong with sit to stands, add them to your strength training program!

Form Test:

• Sit to Stand on one leg

Corrective Movement:

• Practice!

Remember that many exercises exist to improve the movements in these screens. The Corrective Movements shown are the most common exercises I’ll provide for each test.

However, if you are experiencing difficulty performing the Corrective Movements or wish to learn individualized alternatives, please consider scheduling a 1:1 Virtual Consultation.

Why Toe Yoga Matters:

The way our foot interacts with the ground while running can determine whether we have an effective shock absorption or not.

The coordination of our foot intrinsic muscles helps us to achieve single leg balance more quickly and soften the forces of running.

Additional Tip: If you have been dealing with long term foot pain of any kind, make sure your program involves some form of toe coordination exercise!

Form Test:

• Toe Yoga

Corrective Movement:

• Practice!

Remember that many exercises exist to improve the movements in these screens. The Corrective Movements shown are the most common exercises I’ll provide for each test.

However, if you are experiencing difficulty performing the Corrective Movements or wish to learn individualized alternatives, please consider scheduling a 1:1 Virtual Consultation.

Jump Screen

Follow along in the provided workbook to mark the areas that need improvement.

Be sure to mark any side to side differences that you see. This is an important step you’ll need for later when you are making your warm up.

Don’t Forget: You can always pause or replay these videos to ensure that you are performing the movements properly.

Jump Screen (4 tests)

• Calf Raises

• Jump Squat

• Pogo Hops

• Single Leg Pogo Hops

Remember that many exercises exist to improve the movements in these screens. The Corrective Movements shown are the most common exercises I’ll provide for each test.

However, if you are experiencing difficulty performing the Corrective Movements or wish to learn individualized alternatives, please consider scheduling a 1:1 Virtual Consultation.

Why Calf Strength Matters:

The calf (comprised of the gastrocnemius and soleus muscles) is the most important muscle group for runners!

Every runner would benefit from doing single leg calf raises because they are THAT important.

Additional Tip: Feeling tight calves during your runs? Often focusing on a calf warm up and doing raises with weight can help reduce that tight feeling that commonly happens at the beginning of a run.

Jump Test:

• Calf Strength (single leg)

Corrective Movement:

• Calf Raise on step

• Calf Isometric

Remember that many exercises exist to improve the movements in these screens. The Corrective Movements shown are the most common exercises I’ll provide for each test.

However, if you are experiencing difficulty performing the Corrective Movements or wish to learn individualized alternatives, please consider scheduling a 1:1 Virtual Consultation.

Why Jump Squats Matter:

They show how well your legs take on shock absorption while jumping.

Be sure to watch out for any side to side differences! Do you feel that you’re pushing off one leg more than the other? Does one feel “loose” when landing?

Additional Tip: These are an excellent warm up tool, no matter whether you Pass or Need Improvement in your form. If you Pass, challenge yourself to do these with that resistance band around your knees!

Jump Test:

• Jump Squats

Corrective Movement:

• Banded Walks

Remember that many exercises exist to improve the movements in these screens. The Corrective Movements shown are the most common exercises I’ll provide for each test.

However, if you are experiencing difficulty performing the Corrective Movements or wish to learn individualized alternatives, please consider scheduling a 1:1 Virtual Consultation.

Why Jump Squats Matter:

They show how well your legs take on shock absorption while jumping.

Be sure to watch out for any side to side differences! Do you feel that you’re pushing off one leg more than the other? Does one feel “loose” when landing?

Additional Tip: These are an excellent warm up tool, no matter whether you Pass or Need Improvement in your form. If you Pass, challenge yourself to do these with that resistance band around your knees!

Jump Test:

• Jump Squats

Corrective Movement:

• Banded Walks

Remember that many exercises exist to improve the movements in these screens. The Corrective Movements shown are the most common exercises I’ll provide for each test.

However, if you are experiencing difficulty performing the Corrective Movements or wish to learn individualized alternatives, please consider scheduling a 1:1 Virtual Consultation.

Why Single Leg Hopping Matters:

Running is a series of single leg hopping. What better way to practice your running form than to include single leg hopping into your warm up!

Watch out for side to side differences here! Does one side feel stronger than the other? Do you get higher on one leg?

Additional Tip: Many times runners “graduate” from traditional physical therapy without reaching this stage of rehabilitation. If you have been injured in the past and not worked on plyometric drills, particularly this one, then you might not have fully restored your leg’s power and endurance.

Jump Test:

• Single Leg Hopping

Corrective Movement:

• Calf Raises off a step

• Double Leg Hopping

Remember that many exercises exist to improve the movements in these screens. The Corrective Movements shown are the most common exercises I’ll provide for each test.

However, if you are experiencing difficulty performing the Corrective Movements or wish to learn individualized alternatives, please consider scheduling a 1:1 Virtual Consultation.

Now it’s time to create YOUR warm up!

Reference your self checklist to help you determine which exercises to prioritize.

Note: The Runner’s Checklist tests have been listed in order of importance for runners. Therefore, pay attention to the order that you place these exercises in your warm up boxes.

Important! Follow along in your workbook to determine your:

• Warm Up (5 exercises)

• Dynamic Category

The warm up only works if you stick with it!

Now that you know why these exercises are important and that they are specific to your needs, you can be more motivated to perform them.

Make it a habit by:

• Setting realistic goals

• Habit stacking

• Tracking your progress

• Gaining social support