3 Easy At-Home Strength Tests for Runners
If you’re a runner who includes strength training in your running training or if you are considering getting on board with strength training, this post is for you.
When we strength train consistently, we should technically be seeing improvements in our capabilities over time. It’s nice to know we’re not putting in the work for nothing, am I right?
So, what are some easy tests we can come back to over and over again to keep checking into our progress?
Below, you will find 3 easy tests that you can do at home to assess your muscle capacity.
These tests will allow you to see if you need to change your strategy or keep doing what you are doing when it comes to strength training. Let’s dive in!
What is muscle capacity?
Before we get to the tests, let’s define what muscle capacity is.
Muscle capacity is the ability of a muscle to produce a certain amount of force and to be able to tolerate load.
This is an important concept to understand when it comes to running. When we strength train, we can increase our muscle capacity.
Other articles related to this topic you might be interested in:
Is Muscle Capacity the Same as Maximal Strength?
Although muscle capacity is not the same as maximal strength, it’s still a very good indicator of maximal strength.
More advantages of testing muscle capacity include the fact that it’s easy to test at home on your own and requires minimal equipment.
On the other hand, maximal strength usually requires more equipment (heavier weights, machines, dynamometer) and the help of a qualified professional (such as a physio in a clinic) to test this.
3 Simple at-Home Tests for Muscle Capacity in Runners
Below you will find 3 videos of tests that you can do at home for muscle capacity. You will then have a description of how to do these tests and what the normative data is.
Normative data is a score that you can use to compare yourself against an average. Remember that everyone is different, and this normative data is just to give you an idea of where you stand. Always remember to compare both sides as well.
1) Calf Capacity Test
The calf is a key muscle when it comes to running and it’s important to include it in your strength training as a runner.
By doing this single-leg calf raise test with the knee straight AND with the knee bent, you can track your progress for all parts of your calf.
How to do it:👇🏽
✅Put a sturdy stool or step against a wall.
✅Stand on the step with one leg and let the heel hang off the edge. Only the ball of the foot should be on the step.
✅The other leg is slightly bent and shouldn’t touch the other leg.
✅Place two fingers of each hand on the wall for balance.
✅Try to keep your hips leveled.
✅Lift your heel as high as possible before lowering it back down past the step.
✅Count 1 second up and 1 second down.
✅Repeat until failure in a full range of motion. Compare to the other side.
✅Do this with your knee straight AND with your knee bent.
What does the result mean for your calves?
There is no magic number that everyone SHOULD obtain, but here is a good place to start:
🏃🏽♀️<15 reps: Could use some work
🏃🏽♀️15-30 reps: Good
🏃🏽♀️>30: Excellent
This is a good test to track your progress when you are strength training and to check for asymmetries between both sides.
2) Quadriceps Capacity Test
The quadriceps is another important muscle when it comes to running. This test is called the one leg sit-to-stand and it’s useful to test the capacity of the quadriceps.🦵🏽
How to do it:👇🏽
✅Stand in front of a chair (place the chair against a wall for extra safety).
✅The seat of the chair should be about at knee height when you’re standing.
✅Place your arms straight out in front of you or crossed over your chest.
✅Lift one leg off the ground slightly so you’re standing on one leg.
✅Lower yourself down to the chair to lightly sit on it.
✅Push back up with your leg to stand up straight again.
✅See how many you can do in a controlled manner and in a full range of motion.
✅Compare with the other side.
What do the RESULTS mean for your quad? 🤔
🏃🏽♀️<20 reps: could use some work
🏃🏽♀️20-25 reps: Good
🏃🏽♀️>25: Excellent
This is a good test to track your progress when you are strength training and to check for asymmetries between both sides.
3) Side Plank Test
The side plank test targets the lateral trunk muscles including the obliques.
These muscles are essential for runners as they help stabilize the trunk and pelvis and help generate rotational forces when we run.
To do it: 👇🏽
✅ Lie on your side with your legs stacked and place your elbow underneath your shoulder.
✅Lift your hips off the ground and form a straight line with your body.
✅Hold for as long as you can until your form breaks down. Compare with the other side.
❌Try to avoid rotating your pelvis and dropping your hips down.
RESULTS:
🏃🏽♀️Less than 1 minute: could use some work
🏃🏽♀️1-2 minutes: average
🏃🏽♀️More than 2 minutes: excellent
This can be a good indicator to see where you are at with your core strength!
How Often Should I Perform These Tests?
Like most things in life, building strength and increasing muscle resilience takes time. I recommend re-assessing your muscle capacity every 6 weeks.
This will give you an idea to see if you are improving over time and let you know if your current strength training strategy is effective.
To summarize, muscle capacity tests can be used to give you an idea of your current strength levels. You can use your results to compare them over time and see if you are improving (which hopefully you are).
There were 3 tests in this article, but there are more we can do for different muscles. Stay tuned for more in the next blog post!
Give these tests a try and let me know how you go!
Happy running,
April
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