Return to Run Testing: Why Guessing Isn’t Good Enough

Returning to running after an injury is one of the most common — and most poorly handled — transitions in rehabilitation.

At RPE Physical Therapy, we believe in one simple principle:

Assess. Don’t guess.

Running is a high-impact, repetitive activity that places significant demands on the body. Without objective testing, returning too soon (or progressing too quickly) increases the risk of reinjury, lingering pain, or stalled performance. Unfortunately, many runners are cleared to “just start jogging again” without any meaningful assessment of readiness.

We do things differently.

Why Return to Run Testing Matters

Running isn’t just walking faster. It requires:

• Adequate joint range of motion

• The ability to tolerate sustained upright activity

• Single-leg strength and control

• Balance and coordination

• Power and rate of force development (RFD)

  
  

If any of these are lacking, the body compensates — often at the expense of the injured tissue or somewhere else entirely.

Return to run testing allows us to:

• Objectively determine readiness

• Identify lingering deficits

• Reduce reinjury risk

• Build confidence for the runner

• Create a clear, logical progression back to full training

Our “Assess, Don’t Guess” Approach

Rather than relying on time-based protocols or subjective opinions, we use objective, repeatable measures to determine readiness. These benchmarks give runners clarity and give us data to guide decision-making.

1. Range of Motion (ROM)

We ensure the runner has appropriate joint range of motion for running mechanics, particularly at the:

• Ankle

• Knee

• Hip

  
  

Restricted motion at any of these joints can increase stress elsewhere and limit efficient force absorption and production.

2. Upright Tolerance

Before running, the body must tolerate sustained upright loading.

Benchmark:

• Ability to tolerate >20 minutes of continuous upright activity without symptom exacerbation

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This helps ensure basic tissue tolerance before introducing higher-impact forces.

3. Balance & Control

Single-leg balance and reach control are critical for safe running.

Assessment:

• Y-Balance Test with side-to-side symmetry

• Vald ForceDecks testing center of pressure & comparing symmetry and normative data

  
  

Asymmetries here often reflect deficits in strength, proprioception, or motor control that can show up during running.

4. Strength Symmetry (Single-Leg Focus)

Running is essentially a series of single-leg tasks. We assess strength endurance and symmetry using:

• Single-leg squat – symmetry for reps

• Single-leg hamstring bridge – symmetry for reps

• Single-leg calf raises – symmetry for reps

• Side plank – symmetry for time

• Adductor plank – symmetry for time

• Isometric strength testing – max-output symmetry

  
  

These measures ensure the runner can repeatedly accept and produce force on each leg without compensations.

5. Power & Rate of Force Development (RFD)

Strength alone isn’t enough. Running requires the ability to rapidly produce force.

Testing includes:

• Single-leg hop testing – objective symmetry and subjective mechanics

  • Linear hops

  • Lateral hops

• Vald ForceDecks Plyometric Testing

  • Non-countermovement jump

  • Countermovement jump

  • Depth drop

  • Hop test

    
    

This allows us to evaluate both performance and control under fatigue.

Bridging the Gap: Walking to Running

Passing tests is important — but applying that capacity to running mechanics is just as critical.

We use progressive drills to bridge the gap between walking and running, including:

• Bounding variations

• Skipping progressions

• Pogo variations

  
  

These drills help reintroduce elastic loading, rhythm, and coordination in a controlled way before true running resumes.

The Problem With Guesswork

Many runners are told they’re ready simply because:

• Pain is “mostly gone”

• A certain number of weeks have passed

• They can jog a short distance

  
  

Without objective testing, hidden deficits remain — and those deficits often show up once mileage or speed increases.

Ready to Run With Confidence

Return to run testing provides clarity, confidence, and a safer path back to training. Whether your goal is recreational running or competitive performance, you deserve more than guesswork.

If you’re coming back from injury — or want to make sure you’re truly ready — our return to run assessment can give you the answers.

Assess. Don’t guess.

If you’re ready to take the next step, we’re here to help.