Get Moving PT
Runner's Speed
Readiness Quiz
Before adding speed work to your training, understand whether your body is structurally prepared — or where it might break down first.
Question 1 of 9
🚨 Injury Screening
Question 1 of 9
Have you had a running-related injury in the last 12 months?
This includes pain during or after runs, stress fractures, tendinopathy, IT band issues, or anything that caused you to reduce or stop training.
⚠️ Your answer here directly affects whether speed training is recommended before a professional movement screen.
📅 Training Base
Question 2 of 9
How much have you been running consistently in the past 8 weeks?
Speed work placed on an undertrained base is one of the most common causes of injury. Mileage context matters.
💪 Hip & Knee Muscle Strength
Question 3 of 9
Can you perform 5 single-leg squats (to a chair) with good control?
Stand on one leg, lower slowly toward a chair or bench, and stand back up. Watch whether your knee tracks over your foot or caves inward. Glute weakness is a leading factor in running power limitations and knee and hip injury.
🦵 Calf & Achilles Resilience
Question 4 of 9
How many single-leg calf raises can you perform with full range of motion, pain-free?
Stand on one foot on a slight edge if available. Lower your heel fully, rise to full height. The calf-Achilles complex absorbs significant load at speed — weakness here is a common precursor to Achilles tendinopathy and plantar fascia issues.
🦶 Ankle Mobility
Question 5 of 9
Can you pass the knee-to-wall test on both sides?
Stand with your toes 4 inches from a wall. Keep your heel flat on the floor and drive your knee toward the wall. If your ankle doesn't bend enough to allow this, your body compensates elsewhere — your arch may collapse or your foot roll inward, and that ripple moves up through your knee and hip on every stride.
🏃 Hip Flexibility
Question 6 of 9
When you lunge forward, does your lower back arch or your front knee collapse inward?
Step into a forward lunge and hold. Tight hip flexors pull your lower back into an arch and tip your pelvis forward, which limits your ability to drive your leg back fully when you push off. This is extremely common and directly reduces running power while increasing lower back and knee stress at speed.
🔩 Core Stability
Question 7 of 9
Can you hold a plank for 60 seconds without your lower back sagging or hips rotating?
Core stability is not about crunches. It's about resisting unwanted movement — exactly what your trunk must do at speed to transfer power from your legs without energy leaking through your midsection.
⚖️ Balance & Proprioception
Question 8 of 9
Can you balance on one leg with your eyes closed for at least 15 seconds?
Running is a single-leg sport. Every footstrike requires your ankle, knee, and hip to stabilize instantly. 15 seconds eyes-closed is the established baseline for healthy adults under 40 — a runner should comfortably exceed it. Poor proprioception dramatically increases ankle sprain and stress fracture risk, especially when fatigued or on uneven surfaces.
🎯 Running Mechanics
Question 9 of 9
What is your typical running cadence?
Cadence (steps per minute) is one of the most reliable indicators of running efficiency. A cadence below 170 spm is commonly associated with overstriding — where at footstrike, the top of your shin is angled backward instead of directly above or slightly forward of your ankle. That backward lean means your foot is hitting the ground in a braking position rather than a pushing one, which increases joint load and works directly against speed development.
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What to focus on
Get Moving PT — Run Screen
Your results show where the gaps are.
A run screen shows why they're there.
A run screen shows why they're there.
Most running injuries don't come from a single moment. They come from a movement pattern that's been loading the wrong structure — quietly, on every run — until the tissue runs out of tolerance. A quiz can flag the warning signs. Only a trained eye watching you move can tell you what's actually driving them.
What it involves
Two videos of yourself running, up to 10 seconds each. Most runners take 5–10 minutes to set up — get into your running gear, find a good camera position, do the run, trim the video.
What you get back
A PT-reviewed assessment of your movement patterns, one actionable form cue to address a key issue, and a clear picture of what's working against your speed goals.
$50
The first 5 runners to book also receive a targeted mobility program to start working on what the screen identifies — immediately.
Schedule Your Assessment →
Because the cost of a preventable injury isn't the treatment.
It's the training you lose.
It's the training you lose.