RUN 2 - Screening
Run
•
6m 21s
Running with poor technique and insufficient strength and control can damage the body. Do the 7 tests to see if you are ready to run and retest to measure your progress as you use the RunFit programme. Each of the tests targets a different element of range of motion and strength in certain positions for different parts of the body. It is very simple, the higher your score in these tests the more efficient your running will be, the faster you will run and the fewer injuries you will pick up.
Do the tests at the start of the programme and again once every month to check your progress. Ask a friend to video each of your tests on their phone or tablet so you can review and score each using the screening log sheet available for download below. If you score poorly on specific exercises or find them really tough, look at the individual exercise descriptions and build repeats of that exercise into your training to improve on that weakness. If you find you don’t improve despite these exercises you should consult a sports physiotherapist with experience of treating running injuries as you may need some specialist input to get you started.
Download the run screening log sheet:
https://befitapps.com/wp-content/uploads/2015/02/RunFit-Screening.pdf
BEFORE STARTING: Make sure you are reasonably fit and do not have any current injuries. We recommend you consult your Doctor before you start any exercise programme.
EQUIPMENT: Video recording device, exercise mat or towel
DURATION: 7 mins
SCHEDULE: Every 4-8 weeks
Up Next in Run
-
RUN 3 - Prehab
This prehab programme is a set of exercises that underpin quality movement patterns. Do the prehab well and you form a strong foundation for running efficiently, fast and with fewer injuries. It is best to use the prehab as preparation before you get started on a big block of training and as main...
-
RUN 4 - Core I
Thirteen minutes of pure core work specifically targeted at running. The exercises work you in all directions and in all positions to give you an all over, well balanced core workout. They build on the prehab exercises and progress you towards the higher level exercises in core II and the running...
-
RUN 5 - Core II
Core II or the dynamic control exercises are a fun and different way of working the body. Full body balance and movement is challenged with some high level hops to finish. Core II can be started early on if you leave out the hops, however it is important to build up to the hops as running is esse...
