Functional Movement Screening (FMS) tests how your body is moving, and more importantly, if it is moving well.

Functional movement screening is quickly becoming the ‘go-to’ screening assessment for sports teams and individuals all over the world. It is an internationally recognised system that enables us to spot the weak links in your bodies armour. Essentially spotting the signs before you get the symptoms. This enables us to help reduce injury and improve performance.

As part of our RUN LAB assessment we look at the 3 key elements that make up an efficient, injury free runner. We discussed the 1st key element technique in our most recent blogs ‘Do you pass the technique test?’, and ‘Does your run have a rhythm?’. The 2nd key element is a runners’ functional strength, mobility and control.

Let’s dispel the myths, AGAIN!

It’s not all about the mileage! Old school thinking has always believed that strength training for endurance athletes such as distance runners wasn’t needed. That ‘bulking up’ would cause increase weight gains and ultimately slow runners down. In fact, it’s quite the opposite. Current research has shown significant improvements in running efficiency and economy following tailored resistance and plyometric training programmes.

In our initial 1 hour RUN LAB package we test your bodies fundamental movement patterns. These are movements that are key to everyday activities and sports performance. We can measure whether your movement patterns are optimal, acceptable or dysfunctional.

Did you know: every time your foot strikes the ground while running there’s a force equivalent to 2 ½ times your own body weight going through it!

Now, that’s not to put you off running. On the contrary, your body is able to withstand these forces – that’s what its designed to do. Its pretty amazing! However, before you start to increase the mileage, train for that next race, or just get started for some fitness, functional movement screening as part of our RUN LAB assessment tests if you’ve got the mobility, strength and control to do so.

Check out some of the movement screens below:


In-line lunge

Calf raise

Calf raise

Step over



Toe bounce

Following the functional movement screening we can then pick out the weak links to mobilise, strengthen and control better. This provides you with some tailored strength and conditioning to complete alongside your running. Research has shown this can be key to help reduce injury and improve performance.

Like our facebook page to find out more, and look out for our upcoming RUN SOCIAL videos showing you some useful strength and conditioning exercises.

Remember. Running is evolving. Keep up with the pace!

References or Links

Kiesel K, Plisky PJ, Voight ML (2007) Can serious injury in professional football be predicted by a preseason functional movement screen? North American Journal of Sports Physical Therapy Vol. 2; No; 3 147-158

Chorba RS, Chorba DJ, Bouillon LE, Overmyer CA, Landis JA (2010) Use of a functional movement screening tool to determine injury risk in female collegiate athletes. North American Journal of Sports Physical Therapy Vol. 5; No; 2 47-54

LM, Lopez, RM, Klau, JF, Casa, DJ, Kraemer, WJ, and Maresh, CM. The effects of resistance training on endurance distance running performance among highly trained runners: a systematic review. J Strength Cond Res 22 (6): 2036-2044, 2008

Jung AP The impact of resistance training on distance running performance. Sports Medicine 2003. 33 (76): 539-552

Mikkola J, Vesterinen V, Taipale R, Capostagno B, Hakkinen K & Nummela A (2011) Effect of resistance training regimens on treadmill running and neuromuscular performance in recreational endurance runners. Journal of Sports Science Vol: 29. 13: 1359-1371