3 Test to Determine if You are Ready to Return to Running

Are you actually ready to return to running after surgery or pregnancy? These three self-tests help you check your strength before you get back to it — so you avoid injuries, compensations, and poor movement habits.

🔬 THE KEY PRINCIPLE
Returning to running too soon, before your body has the strength and control to handle it, can lead to compensations and injury. These three tests check the key areas that matter most: hip stability, landing control, and core strength. Test 1 checks if you can hold a single-leg stance for at least 30 seconds without your hip dropping or twisting. Test 2 checks if you can hop forward and land on one leg with a neutral pelvis, hip directly underneath you — failing this indicates insufficient strength and raises your risk of IT band syndrome or hip bursitis. Test 3 checks your plank hold, making sure your core stays engaged without your stomach sagging or your lower back arching, which helps prevent back pain and urinary leakage during running.

🦵 WHO THIS IS FOR
✅ Returning to running after surgery
✅ Returning to running after pregnancy
✅ Anyone coming back from a break and unsure if they're ready
✅ Runners wanting to prevent injury, compensations, or poor movement habits
✅ Anyone experiencing urinary leakage or incontinence during running

✅ YOU SHOULD FEEL
You should be able to hold the single-leg stance for at least 30 seconds without your hip dropping or twisting, and land the single-leg hop with a neutral pelvis and hip directly underneath you. For the plank, aim to hold at least 30 seconds if you're planning interval running (like 30 seconds running, 1–2 minutes walking), or 60 to 120+ seconds if you want to run continuously without walking breaks — without your stomach hanging or your lower back arching. If you fail any of these tests, consult a physical therapist for a personalized program to correct your form and reduce your risk of injury or leakage.

This week’s video is: Return to Running Postpartum 3 Tests to Pass First

Here’s what you’ll learn:

🧠 3 tests to do to determine if your body is ready to return to running after a break

💪 why each test is important for your running form

🏃 which muscles you need to work on if you fail one of the tests before you return to running

📺 Watch it here:

📌 CHAPTERS
00:00 - Introduction & Returning to Sport Safely
00:48 - Test 1: Single-Leg Stance
01:12 - Test 2: Single-Leg Hop & Landing
02:58 - Test 3: Plank Hold
04:07 - Summary & Working with a Physical Therapist

⚠️ This video is for educational purposes only and does not constitute medical advice. Always consult a qualified healthcare professional before beginning any new exercise program.