Muscular Strength Tests For Runners

Runners constantly test their performance with a timer during practice sessions, workouts and competitions. To maximize their performance, most runners will incorporate a strength training routine into their overall training program. As a result, testing muscular strength for runners is an important component to evaluating fitness levels while helping to design an individualized strength training routine for each runner.

Vertical Jump

The vertical jump test is a traditional muscular strength test used to measure an athlete’s strength, power and explosiveness. This test is specifically important for sprinters and power runners but can also be used for distance runners and marathoners. For example, a sprinter with a higher vertical jump or broad jump will typically have a more explosive start from the blocks. The test can be conducted by coaches or team trainers using a basic tape measure or specific vertical jump testing equipment.

Back Squat

The back squat indicates lower body and total body strength. As a general rule, as lower body strength increases so does running performance. Runners who increase their back squat increase their potential for maximizing their running potential. Always complete a total body warmup before the back squat test, and always use a spotter to prevent injuries during a failed repetition. You can use the back squat test during the preseason to evaluate muscular strength.

Situps

Runners need a strong core to stabilize the hips and torso for an efficient running motion. As a result, you can test muscular strength in the core and abdominal muscles with a basic situp test. You can conduct the test using a maximum number of repetitions performed in a specific time frame. For example, set a timer for 60 seconds and complete as many situps as possible within that time frame.

Pullups

The pullup is an essential part of athletic training and is one of the most important upper body exercises. As a result, runners can test their upper body muscular strength with a pullup test. Along with testing muscular strength, the pullup test also indicates muscular endurance, relative strength and coordination. Pullup tests include numerous variations, including maximum repetitions performed in one set or the shortest amount of time spent to complete a specific number of repetitions. For example, complete 50 pullups as fast as possible.