Running for Life Assessment
Record your responses below and your results will be emailed to you.
Name
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Do you run TALL with your head and shoulders relaxed?
Do you wear orthotics?
When you look down at your feet is your ankle centered over the middle of your foot?
Do you wear flat shoes (zero drop) 95% of the time?
Can perform a hollow hold for at least 15 seconds?
Can you squat with your hips below your knees with your feet together and flat on the floor?
Do you sit for a majority of the day?
Can you stand on your left leg for 30 seconds with your right leg to your chest? (120 degrees)
Can you stand on your right leg for 30 seconds with your left leg to your chest? (120 degrees)
Can you perform 30 single-leg jump rope hops with your left foot?
Can you perform 30 single-leg jump rope hops with your right foot?
Do you wear compression gear? (socks a minimum)
Do you drink at least 2-3 liters (68 ounces-102 ounces) of water per day?
Can you jump onto a box with knees driving out, neutral feet, and arches activated?
Are you currently pain free?
If you have current hotspots what are they?
Do you warm up and cool down 90% of the time?
Can you get into a full keeling position with toes flat on the ground)?
Does your heel stay flat when performing the knee to wall test?
Can you run a mile breathing only through your nose?
Do you strength train at least 2 times per week?
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