Pre Run Markers
Welcome to Pre Running Markers
Inputting Your Baselines
Physical Marker Screening Recording
The 4 Pre Running Screens
Ankle Mobility Self Screen
This is the ankle mobility screen we went through in the Introduction evening. Please test this daily before you run. If your range is down, please perform the exercise movements recommended AFTER your individual warm, if it is still down after this.
Hip Rotation Self Screen
Please perform this test before every run. If your baseline scores are down then please recheck after your warm up. If they are still down after your warm up, please perform the recommended exercises below.
Toe Touch Self Screen
This is the toe touch screen we went through in the Introduction evening. Please test this daily before you run. If your range is down, please perform the exercise movements recommended AFTER your individual warm, if it is still down after this.
Adduction Drop Test Self Screen
Please perform this test before every run. If your baseline scores are down then please recheck after your warm up. If they are still down after your warm up, please perform the recommended exercises below.
Corrective Exercises If Score Has Not Returned to Baseline After Warm Up
Ankle Mobility Corrective Exercises
Please perform x10 repetitions of each exercise and retest markers.
Hip Rotation Corrective Exercises
Please perform x10 repetitions of each exercise and retest markers.
Toe Touch Corrective Exercises
Please perform x10 repetitions of each exercise and retest markers.
Adduction Drop Test Corrective Exercises
Please perform x10 repetitions of each exercise and retest markers.