Ready to Run? Impact Testing
Hey, it’s Jennifer at Peak Endurance physical therapy in Madison. Today I want to talk about the demands placed on your body when you’re running. And some ways to decide if you’re ready to try a run if you’ve been injured and holding off.
So a mile run is about 1500 steps, or 750 per side. We want to make sure that you are up to the challenge of both the impact, landing and the push off. A good way to test that is to just do a bunch of hops, because that’s basically what running is. So I’d recommend trying the following sequence of hops for three sets of 20 each. And then I’ll show you one little special one at the end.
That’ll get you to 400 contacts with the ground per leg, which would be running about half a mile. So if you can do that comfortably, you know you can probably run half a mile.
- The first one is just double leg hops. Three sets of 20 of those.
- Then you’re going to go side to side. Three sets of 20 of those.
- And forward and backward. Three sets of 20 of those.
- Then you’re going to do the same thing on one leg. So single leg hops in place. Three sets of 20.
- Single-leg side to side. Three sets of 20.
- Single-leg forward backwards. Three sets of 20.
- Okay, so now we’re up to 360 contacts on each foot. And then the last one you’re gonna do is kind of like a slow motion run. So a big hop stick, the landing. Jump, other side, stick the landing. You’re going to do four sets of 10 on each side, or four sets of 20 total.
And that’ll get you to 400 ground contacts. If that’s all feeling good, get out there and run half a mile.
If that doesn’t feel good, then we have some work to do on you know, whatever part of that is hurting. And that’s when a little more guidance might be helpful. So come see us if that’s the case!
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Our Mission:
Here at Peak Endurance Performance & Physical Therapy we help active adults in the Madison Area get back to the activities they love without pain or limitations. We see people of all ages, ability levels, and individuals trying to get back to a multitude of movements including: getting back into running, women postpartum, CrossFit athletes, climbers, gymnasts, wrestlers, overhead athletes, and your recreational weekend warrior. If you’re looking to get back to the activities that give you meaning, relieve stress, and make you feel like you again, feel free to reach out below and we’ll see if we’re the right fit for you.
Disclaimer
The information provided in this content is for educational purposes only and is not intended as a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. If you are experiencing pain or any symptoms, please consult your healthcare provider promptly. Never disregard professional medical advice or delay in seeking it because of something you have read or seen in our content.
