Before starting a force program, you should know where you're from. These simple tests are used to evaluate a runner at home or in the gym and repeat them every few months. The training program is in strength for runners.
Rapid response: The most useful strength tests for runners are the counter-moving jump (leg power), the twin elevations to one leg until fatigue (sural triceps endurance), the squat to one leg (control) and, in the gymnasium, the estimation of the maximum force from repetitions with a submaximal load. The important thing is to always repeat them the same and compare yourself.
Tests, one by one
| Test | What's in it? | Where |
|---|---|---|
| Jump with counter-movement (CMJ) | Leg power | Home (app or jump mat) or gym |
| Twin lifts to one leg | Twin and soleum endurance | Home |
| Sit on one leg | Control and stability of the hip and knee | Home |
| Maximum repeats with submaximal load | Estimated maximum force | Gym |
1. Jump with counter-movement (CMJ)
- Stand up, hands on your hip.
- Get down fast bending knees and jump as high as possible.
- Make 3 attempts with rest and score the best.
CMJ is a reliable test to assess leg power (Markovic et al., 2004). You can measure the height with a contact mat or video app.
2. Twin lifts to one leg
- Standing on one leg, leaning slightly on the wall.
- Point up everything you can and come down with control, at a constant pace.
- Count the complete repetitions until you can't continue. Repeat with the other leg.
It is a widely used test; a systematic review recommends that the protocol (pace, height and support) be well standardized to be comparable (Hébert-Losier et al., 2009).
3. Sit on one leg
- Standing on a leg, slow down to where you control.
- Scroll in front: See if your knee goes in or your hip falls.
- Do 5 repetitions per leg.
It is a motion quality test, not a performance test: it is used to detect asymmetries and decide what to work with.
4. Estimated maximum force (gymnasium)
Instead of looking for the maximum with a single repeat, choose a load that you can do between 3 and 10 repeats with good technique in squat or dead weight. With the reps you complete, you can estimate your 1RM with the Brzycki formula (1993): 1RM ≈ weight ÷ (1.0278 − 0.0278 × reps).
Example: 60 kg × 6 reps → 60 ÷ (1.0278 − 0.1668) ≈ 70 kg.
How to Repeat Tests
- Same order, same time and same warming.
- Rested: not after a hard session.
- Every few months or at the start of a new block.
- Also note the sensations and any discomfort.
What to do with the results
The force improves the race economy in bottom runners (Blagrove et al., 2018). If you detect a clearly weaker leg or little endurance in the twin, put it as a priority in your strength program. If you have pain in taking the tests, consult a healthcare professional.
Save your tests in TrainingForever
In TrainingForever your coach plans strength and running on the same calendar and sees your evolution. With TrainingForever, your coach has all the features free up to 5 athletes; from there, 0.99 € per active athlete per month, with a maximum of 49 €/month. For the athlete it's always free.
What a Coach Says
"I repeat the same tests every few months, just like the first day. What interests me is the comparison with himself." — Marc Bañuls, coach with more than 15 years of experience
Frequently Asked Questions
What strength test should a runner do?
A vertical jump, twin elevations to one leg, a squat to one leg and, if you have a gym, an estimate of maximum strength.
How do I calculate my 1RM without lifting the maximum?
Do between 3 and 10 repetitions with a submax load and use the Brzycki formula: weight ÷ (1,0278 − 0,0278 × repetitions).
How often do I repeat the tests?
Every few months or at the start of a new block, always under the same conditions.
Can I do the tests at home?
Yes: The jump, the twin lifts and the squat to a leg do not need material.
Sources
- Markovic G, Dizdar D, Jukic I, Cardinale M. Reliability and factorial validity of hatch and countermovement jump tests. J Strength Cond Res. 2004;18(3):551-5.
- Hébert-Losier K, Newsham-West RJ, Schneiders AG, Sullivan SJ. Raising the standards of the calf-raise test: a systematic review. J Sci Med Sport. 2009;12(6):594-602.
- Brzycki M. Strength testing: predicting a one-rep max from reps-to-fatigue. J Phys Educ Recreation Dance. 1993;64(1):88-90.
- Blagrove RC, Howatson G, Hayes PR. Effects of strength training on the physiological determinants of middle- and long-distance running performance: a systematic review. Sports Med. 2018;48(5):1117-49.
