Hello 👋

I wish there were an easy button for rehabbing an injury or hitting a certain goal. I think we tend to seek out the easy way first, putting off starting the hard work (which we know deep down inside is what we should actually be prioritizing!). I see this in the form of injured runners asking first about having a run assessment so they can find "what is wrong". I also see this in runners who blame their injuries on their shoes. But often those are the areas that will help the least.

Today we will dissect:

• Running assessments and the value and limit of them,
• Foundations of running,
• Using a run assessment within an evaluation, not as a stand-alone item, and
• ⭐A special offer for those interested in my full performance screen (share with your friends!) ⭐

The Value (and Limits) of Running Assessments

I receive a lot of requests for run analysis/assessments, being a physical therapist who works with runners. This request falls very short of a much larger picture. Because of that, you will rarely see me performing ONLY a running analysis with a client.

A running analysis can be a powerful tool—but only when used in the right context. Let’s unpack when and why they’re helpful and why they’re not the whole picture.

Should You Have a Running Assessment?

When working with a runner, I believe it’s essential to watch them run. Whether it’s an official running assessment or just a short video from a recent race or casual run, seeing how someone moves provides invaluable insights. Even if it is just a quick clip, some information is always better than none and can provide guidance.

However, I don’t believe that a running assessment alone is the solution. If we don’t also evaluate the body’s overall readiness or preparedness to run—through functional tests, mobility, strength, and stability checks—then analyzing running mechanics is only scratching the surface, a very small piece of the puzzle.

The Foundation Comes First

Your body needs to demonstrate the foundational “readiness” to run. Without adequate mobility, strength, dynamic stability, and power (the pillars of injury prevention and performance), working on running mechanics alone won’t create meaningful change. It would be like putting the cherry on top of nothing. We would work really hard to retrain something that just won’t stick without the proper foundation.

That is why I have created my own personalized performance screen to assess these key elements and ensure your body is prepared to handle the demands of running. If you'd like to learn more about my checklist for running readiness, feel free to email me!

Every Runner is Unique and the Goal is to Understand YOU

While science offers insight for optimal running mechanics, every runner is different. Individual anatomy and movement patterns all shape how you run. It’s not always about achieving a textbook-perfect gait—it’s about what works best for you.

That said, once we’ve built a strong foundation and assessed your body’s structure and capabilities, layering on a running assessment can provide the final piece to the puzzle.

The goal isn't to overly critique form but to understand our unique running style as it relates to our whole system, anatomy, and musculoskeletal complaints.

Identifying When to Retrain or to Let it Be

I've come across people who believe their running form needs to be changed simply because of the way they look when running. But have you stopped to take a look at what some of the elite runners look like while running?

Runners who have an injury or aren’t hitting their goals tend to gravitate towards first believing they need to change their shoes and/or their running from. I wish it were that easy all the time. While research supports the importance of certain aspects of running form for performance, it's often not the culprit (nor the shoes) we make them out to be for pain and injury. Instead, poor training decisions are most likely the biggest contributor.

That said, running biomechanics are important. Research shows that more economical runners tend to have higher stride frequency (higher cadence), lower vertical oscillation (less bouncy), higher vertical leg stiffness (we want this so that we are springy!), and evenly distribution of load/ stress.

Now, I will say, that there are very specific injuries that will prompt me to do a running analysis early on or even at the first visit. This includes ITBand Pain Syndrome and Runner's Knee as gait retraining drills to increase cadence may allow you to get back to some form/ amount of running quicker. (However, I can also glean this information from your more recent run data, if your watch or other gear tracks this).

How I Approach It

When you work with me, a running assessment is always paired with a performance screen. If you’re in pain or actively injured, I’d likely recommend physical therapy first to address the root issue. During rehab, we’ll often incorporate much of the performance screen to give you a complete picture of your readiness to run—and beyond.

Care Might Look Like This:

• Rehab underlying injury/pain while simultaneously assessing and working on:
  • Mobility
  • Strength
  • Stability
  • Power
• With a run assessment performed anywhere in the process

As you now know, running assessments are a powerful tool, but only when used as part of a bigger plan. If you’re ready to optimize your running or need support recovering from an injury, let’s talk.

🏃⭐Reply to this email to receive my special offer on my Run Performance Screen (feel free to share with the other runners in your life!) 🏃⭐

Thank you for reading and happy running,
Adria
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