27/09/2026
No... The tester run is not the way to check...
If you have had an injury or pain and have rested it, but are unsure if you should run again, check these first...
Or contact [email protected] for personal advice and assessment.
Is the injured area comfortable while sitting/standing?
Can you walk normally, without limping or changing stride?
Can you gently move the affected joints or areas through its normal comfortable range of motion?
Can you perform controlled movements relevant to running,
Such as a squat, single leg balance, single leg pogos left to right, front to back, multiple single leg heel raises knee bent and straight, single leg sit to stand, multiple reps, double leg broad jumps, lunge walks, a skips and b skips, jogging on the spot for 1-2 minutes.
If you can perform all of these without pain, issues or instability, a walk to run is likely the next logical step.
Regardless of what your fitness is, or your previous distances and times, make your first run back a disciplined walk run interval session, 50m walk, 50m run, 100m walk 100m run and build up slowly like this. If you get pain or recurrence, listen to your body and stop.
