Find Your Weak Links Before They Find You
The Runner Strength Screen is 8 tests you can do at home in 15 minutes. Clear pass/fail for each one. Built by a Doctor of Physical Therapy for everyday runners.
Download the Free Runner Strength Screen
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8 Targeted Tests
Each test is designed to flag a specific pattern linked to common running injuries.
Clear Pass/Fail
No gray areas. You either pass or you have a weak link to address. Simple.
Your Training Plan
The tests you fail become your training focus. No guessing about where to start.
What the Screen Tests For
Single Leg Balance
How well your neuromuscular system controls your body during the stance phase of every step.
Air Squat
Baseline lower body movement quality and knee tracking under load.
Lateral Step Down
Eccentric quad control and hip stability — the pattern behind most knee injuries.
Unilateral Bridge with Straight Leg Raise
Hip extension strength and pelvic stability under single-leg demand.
Side Plank (two variations)
Lateral hip endurance that protects your IT band, knee, and lower back.
Single Leg Calf Raise
Capacity of your calf-Achilles complex, which produces nearly 8x your body weight in force per step.
Pogo Jumps
Ankle stiffness and reactive strength — the elastic energy return that makes running efficient.
Single Leg Hop for Distance
Power and reactive control under single-leg demand.
Built by a Doctor of Physical Therapy
Spencer Agnew is a Doctor of Physical Therapy, competitive ultramarathoner, and high school cross country and track coach in Fort Atkinson, Wisconsin. He built and owned Peak Endurance Performance and Physical Therapy, working almost exclusively with endurance athletes. He coaches remotely through Ascent Endurance Group with athletes ranging from Olympic Trials qualifiers to first-time 5K runners.
Every Tuesday he publishes Stronger Stride — a free newsletter translating peer-reviewed research into practical training guidance for everyday runners.