Pace Setter : October 2025

Are you ready to run?

There is a lot of debate, and no general consensus, on what “perfect” running form looks like; there is a lot of variability in human movement and body structure, and what works for one person may not work for another. For example, someone with a tibial stress fracture is probably going to require a different adjustment to their training plan and/or form than someone with recurrent low back pain. 

 

When I go through an evaluation and gait analysis with a runner, I’m taking into account their uniqueness, which includes: medical & training histories; static positioning (e.g., range of motion) & dynamic movements (e.g., squats); current injury or limitation, if there is one; footwear, terrain, and surfaces; and more! It is unrealistic to strive for “perfect” form if the researchers don't even know what that is … rather, I take all of those factors into consideration to provide recommendations specific to the person in front of me, and work with them to build capacity for the running form and training plan that will work for them. 

 

Individual differences aside, there are a few movement tests that can be used pretty universally to offer some insight into areas of opportunity for runners. These 5 movements touch on mobility, strength, motor control, and balance, all of which are essential for running! Take yourself through the series (I recommend doing it all barefoot), paying attention to asymmetries and significant difficulties. Good luck!

 

• Knee to wall
  • How to test: Lower into a half-kneeling position in front of a wall. Place your front foot one hand-width away from the wall. While keeping your heel on the floor, can you reach your knee to the wall? 
  • What you’re assessing: ankle joint mobility, calf extensibility
  • Why it’s important: every step requires 20-30 degrees of ankle dorsiflexion to harness the spring-like mechanism in our leg

 

• Toe splay
  • How to test: Sit in a chair with your feet flat on the floor and relaxed. Try to spread your toes apart and hold for a minute. 
  • What you’re assessing: strength & coordination of the foot muscles
  • Why it’s important: our toes should be able to spread to create a stable base of support, distribute forces throughout the foot, and support the natural arches.

 

• Single leg bridge
  • How to test: Lie on the ground with your knees bent and feet flat. Cross your arms, then lift your hips into a bridge position. Slowly lift up one leg and pay attention to what happens: does your other hip drop down toward the ground or stay lifted? Do your hips drop off to the side or stay level, as if they could hold a bar across your abdomen? 
  • What you’re assessing: hip/core/pelvic motor control, stability, and strength
  • Why it’s important: these muscles play a big role in building an efficient and durable stride

 

• Single leg balance
  • How to test: With your hands on your hips, stand on one foot then close your eyes. Can you hold steady for at least 10 seconds? Alternatively, stand on one foot while holding your opposite leg up to tie your shoe. 
  • What you’re assessing: hip/core/pelvic stability, foot strength & stability, and vestibular system (inner ear). 
  • Why it’s important: running is essentially a single-leg sport – having a stable platform for landing and pushing off is beneficial!

 

• Single leg chair squat
  • How to test: With your hands on your hips, start by balancing on one foot, then slowly lower to a chair behind you – but don’t sit all the way down! – then come back up to standing position. Can you make it down and up without losing your balance? How about 5-6 times? 
  • What you’re assessing: a lot of things! Hip/core/pelvic stability, foot strength & stability, general leg strength, vestibular system & proprioception, ankle & hip mobility
  • Why it’s important: If you think of the running motion, it resembles a mini single leg squat on repeat – so if you’re struggling to do it once or a few times here, you may be missing out on some essential components of an efficient and durable stride. 

 

If you find yourself unable to successfully complete any or all these tests, does that mean you shouldn’t run? No! But you could be at higher risk for certain injuries, and you might not be getting the most out of your stride that you could be, which means leaving some PRs on the table just out of reach. If you want to dig deeper into your individual movement patterns, and how to cater your training and stride to best fit you, I’m here to help! 

 

Megan R. James, PT DPT, USATF-L2 (Immersion PT)

www.ptimmersion.net | IG: @immersion_pt