Welcome Step 1 of 8

Foundation Assessment

Running Foundation Assessment

This assessment is designed to help you identify your current strengths and weaknesses. By building an improved understanding of how your body moves, we can help you target the right training areas to improve your health, fitness and most importantly your running form.

You'll be tested across five key foundations of running:

Stability Technique Mobility Strength Stamina

At the end you'll receive a personalised report with your individual levels and the recommended area to focus on during training. This will generate a four-week programme for you to follow.

The Stamina test is a 12-minute Cooper Run. It's wise to complete this before you start so you have the distance ready to enter. Complete a short warm-up, then run or walk as far as you can in 12 minutes and measure the distance.

About You

Pre-Assessment Questions

These questions help us understand you as a runner. They don't affect your score.

What is your current age range?

10–25 26–35 36–45 46–55 55+

When did you last go for a run?

This week This month Last 3 months

Have you had a running-related injury in the past year?

Yes No

If yes, what area did you injure?

Foot / Ankle Knee / Leg Hip / Pelvis Back Shoulder / Arm

How often do you run?

Less than once a week 1–2 per week 3+ per week

How often do you train? (Gym, cycling, swimming, yoga, etc.)

Less than once a week 1–2 per week 3+ per week

What is your personal goal?

Health & Fitness Speed Development Injury Prevention Specific Race

What distance is your race goal?

5km 10km Half Marathon Marathon Other

What is the one area of training you struggle with the most?

Test 1 of 5

Stability

You need more than just strong muscles. Your muscles need to work together to control rotational forces placed on your body with each stride. Running is essentially a single-leg sport — control here is hugely important.

Complete each test & record your result

You must pass on both sides to answer Yes. Any fail = No.

1. Single Leg Stance

Hold for 30 seconds on each leg

Yes No

2. Bridge to Single Leg Hold

Hold 10 seconds with pelvis straight

Yes No

3. Small Knee Bend

Can you stay tall throughout?

Yes No

4. Single Leg Small Knee Bend

Can you prevent the knee falling in?

Yes No

5. Side Hop & Land

Can you keep your foot straight on landing?

Yes No

Test 2 of 5

Technique

Your running form can play a huge role in understanding the causes of different loading issues through your joints, muscles and tendons. Find the best match to your current running style — maybe get a friend to film you.

Which running style best matches you?

Normal Runner

Good form, efficient movement pattern

Bouncer

Excess vertical movement when running

Bouncer & Twister

Vertical bounce with rotational movement

Shuffle Runner

Low, shuffling stride pattern

Shuffle Runner & Twister

Shuffle with rotational movement — highest injury risk

Test 3 of 5

Mobility

Our habitual postures have a huge effect on movement patterns. Creating good mobility is essential, especially around the hip region. A good stretching routine as part of your training programme has huge benefits for runners.

Complete each test & record your result

If you fail on one side, you fail the test.

1. Hamstring Test

Pass Fail

2. Quads Test

Pass Fail

3. Calf Test

Pass Fail

4. Standing Rotation Test

Pass Fail

5. Glute / Piriformis Test

Pass Fail

Test 4 of 5

Strength

It's important to build strong muscles. They work in many different ways at very different levels — identifying that your foundation strength patterns are functioning well is essential, especially if you're new to running.

Complete each test & record your result

You must pass on both sides to answer Yes.

1. Sit Stand Test

30 seconds

Yes No

2. Double Leg Jump x3

Broad jumps

Yes No

3. Side Elbow Plank

Hold for 30 seconds each side

Yes No

4. Single Leg Hop Test

30 seconds each leg

Yes No

5. Lunge Hold Test

30 seconds each side

Yes No

Test 5 of 5

Stamina

This is a hugely important area for every runner and a key element in building your base carefully. The key is developing your stamina progressively — it's important for all runners to vary their running pace during the training week.

12-Minute Cooper Run

Enter the total distance you covered in your 12-minute run or walk. If you haven't done this yet, complete a short warm-up and go for it — then come back and enter your distance.

Distance covered in 12 minutes

metres

Under 1200m = 5 pts · 1200–1599m = 4 pts · 1600–1999m = 3 pts · 2000–2399m = 2 pts · 2400m+ = 1 pt

Your Results

Assessment Results

Here's how you scored across the five foundations of running. The highest score indicates the area that needs the most attention.

Remember to come back periodically — we recommend monthly — to re-assess and evaluate if you should change the focus of your training as you progress.