Oh, the weather outside is … sunny?! Finally, we are seeing the running season upon us! While we try to spend as much time as possible in nature all year round, let’s be honest, it’s that much easier when we don’t have to spend 10 minutes beforehand bundling up. Taking our cardio from the treadmill to the trails is one of spring’s biggest advantages but now we’re looking to get the absolute most out of our running.

In any given year 65 - 80% of all runners will be out of the race lineup with an injury.

That is why we have created the Functional Runners Assessment as a 360° tool to help Ottawa runners not only avoid injury but learn more about how they move and what they can do to improve their running and beat their personal bests. With Race Weekend approaching, we want to put you in the most optimal condition with this ultimate assessment.

Many people view running as something that humans can do naturally, which is true, but even for people who are used to doing everything at high speed, there are improvements that can be made to increase their running performance. If you’re stuck in a running rut, unable to beat your PB, or are suffering from tight or sore muscles, why not reassess what’s going on? Level up your running in time for the season to start!



The Assessment

Similar to our EPIC Life Assessment, the InBody Assessment is a vital part of the assessment process. It uses quantitative analysis and a bioelectrical impedance analysis to tell us what your body is made of. We start by looking at things like body fat, muscle mass, and visceral fat. We then look at all the muscles and the quantity of each in specific parts of the body so it can tell us your strength and if you’re in balance.


We follow this all up by doing our Functional Movement Assessment but to make this runner-specific we’ve added three extra exercises: Hip Mobility Wave, Thoracic Mobility, and Froggies. These help us looks at mobility and flexibility that runners, in particular, will benefit from.



The Movements

The Hip Mobility Wave exercise assesses hip flexibility in the hip flexor. In running we need to be able to extend the hip and then flex the hip so if there’s a lack of range of motion there, you will have a smaller stride resulting in less speed.

Thoracic Mobility concerns the thoracic spine. Here, we’re looking at extension capabilities- that’s being able to arch the back and look up. This is important because, as a runner, you are in a flexed forward position all the time, with this the thoracic spine gets stuck. This impacts lung capacity because it forces the shoulders forward. We need thoracic mobility in order to pump the arms faster and to protect the thoracic spine from getting locked.

Froggy is a movement done face down with the knees bent and out in almost a half-split position. This helps us look at internal and external rotation through the hip. Believe it or not, running uses a lot of inner and external rotation through the pelvic joint through the femur- it’s not just straight forward and back. As you run, the femur does a little bit of a circle so we want to make sure there is enough external rotation of the hip.



Why It Matters

Let’s ensure you have a really good season. With this assessment, we are reducing your chance of injury and are doing the things required for a great run. We are helping clients feel confident that they have that capability and if they don’t right now, we create strategies that help fix things fast. This is especially critical at the beginning of the season when your body is trying to adjust to those first few runs on the pavement as opposed to a treadmill.

Ready to set yourself up for success the right way? This month, we’re giving away 50 complimentary Functional Runners Assessments. All you have to do is fill out a quick request form (click the button below). Once approved, we will be in touch to book your Functional Runners Assessment.


Request your Functional Runners Assessment today: