5 Minute Running Screen

Right now during the Covid-19 pandemic when people are stuck at home, our clinic is offering to do a free analysis  of anyone who wants to send in a video of themselves doing the 5 minute Running Screen outlined in the video below. If you are a runner--new, experienced, young or old, you are invited to participate.

Our goal is to help prevent injury, but also let you know that we are here to help you recover if the need should arise.

In the video you will see 5 different movement patterns that challenge your balance, leg strength and core stability.  Adequate performance of all these components are essential to avoid injury while running.

Watch the video below and then reference the information on the rest of this page as you perform the screen.  

Have fun! 

5 Minute Running Screen

There are a few things you will need to complete the screen:
  • 6 inch step
  • A metronome (lots of apps available for your phone or tablet)
  • A tape measure and some tape
  • A stop watch
  • A mat or soft surface to place your elbows on
  • Physio ball if you have one
  • A partner to help time and record you
  1. Set your stop watch/count down timer to 30 seconds
  2. Set your metronome to 160 bpm.
  3. Find a wall or a post and measure 4” past the top of your outstretched arm and place a piece of tape at this level
  4. Set up your 6” step (can use your stairs or secured stack of books etc.)
  5. Place your mat down
  6. Get your physio ball ready (if you don’t have a ball, you can simply use a wall)

**You will be moving from one test to the next with only a 30 second rest in between so it’s good to have everything ready to go.**


Test #1

Hop up and down on your right foot for 30 sec and then switch to your left foot for 30 sec. With your arms reaching up the wall, your goal is to jump up to the tape strip at a rate of 80 BPM (if metronome is set to 160 BPM your foot should touch down on every other beat).

30 second rest

Test #2

Front plank for 60 seconds

30 second rest

Test #3

Single leg squat on the right for 30 seconds followed by 30 seconds on the left leg at a rate of 160 bpm

30 second rest

Test #4

Step ups on a  6” step on the right leg for 30 seconds followed by 30 seconds on the left leg at a rate of 160 bpm (lift with your quads and glutes--don’t push off with the foot on the ground)

30 second rest 

Test #5

Physioball squat at 90/90 for 60 seconds (do wall squat if you don’t have a ball)

End of screen

Here are some key points to note while recording:

  • Keep your hands steady while recording 
  • If your frame rate is adjustable on your device, set it to the fastest frame rate possible
  • Record athletes’ whole body from the front or back --side view (except for the plank) won’t give enough information to make a good assessment.
  • At the start of your video state your name and mention whether you are a beginner, intermediate or advanced runner and whether you currently have any pain while running.  
  • If you only get pain after you have run a fair distance, then do this screen after a run when you are fatigued instead of when you are rested.
  • Once you have completed the screen, upload your video and send it to [email protected]  I’ll have a look at it and let you know if I think you’re ready to run or if there are things you need to work on to help keep you from getting injured while running.

If this seems a little too difficult to do, our clinic is now open and you can book an in-clinic appointment where we can run through this assessment together. (**There is a charge for in clinic appointments)

Please feel free to call or email the clinic if you have any questions.

Contact us with questions Schedule an Appointment