Running-Specific Fitness Testing: Application of FMS Functional Movement Screening for Runners

Introduction

You run a lot, train hard, yet suffer from recurring injuries—this is a common predicament for many dedicated runners in Taiwan. Injuries often don’t stem from a single instance of overtraining, but rather from the long-term accumulation of underlying movement deficiencies. How can these issues be identified before injuries occur? The Functional Movement Screen (FMS) offers a scientifically grounded assessment tool.

Developed by American physical therapists Gray Cook and Lee Burton in the 1990s, FMS uses 7 movement tests to evaluate the quality of an individual’s fundamental movement patterns, identifying left-right asymmetries and movement limitations to predict injury risk. Multiple studies have validated FMS’s predictive validity in professional athletes—athletes with an FMS total score below 14 or with any movement asymmetry (bilateral score difference ≥ 1 point) show significantly higher injury rates.

For Taiwanese runners, FMS assessment is more than just injury prediction; it provides a structured framework for physical evaluation, helping you understand your movement weaknesses and develop more effective supplementary training plans.

The 7 FMS Movement Tests

Each movement is scored 0–3: 3 = performed perfectly, 2 = completed but with compensatory movements, 1 = unable to complete, 0 = pain during the test (requires medical consultation first).

1. Deep Squat

• Feet shoulder-width apart, holding a dowel overhead, perform a full squat
• Assesses: whole-body mobility and stability coordination
• Common runner issues: insufficient ankle dorsiflexion (unable to squat below parallel), indicating tight calves; arms leaning forward, indicating insufficient thoracic spine mobility

2. Hurdle Step

• Set a “hurdle” with a cord at tibial tuberosity height, stand on one leg, step the other leg over the hurdle
• Assesses: single-leg stance stability, hip dissociation (ability to flex one hip while extending the other)
• Highly relevant for runners: simulates the running gait; common issues include ankle instability in the stance leg or weak hip flexors in the moving leg

3. In-Line Lunge

• Stand with feet front and back along a straight line, perform a lunge
• Assesses: sagittal plane stability and mobility, hip flexibility
• Common runner issues: torso leaning to the side, indicating weak gluteus medius; knee collapsing inward, indicating insufficient quadriceps control over the femur

4. Shoulder Mobility

• One hand reaches down from overhead, the other reaches up from behind the back; measure the distance between the two fists
• Assesses: thoracic spine rotation and shoulder joint mobility
• Runner application: insufficient shoulder mobility affects arm swing efficiency and consequently limits chest expansion during running

5. Active Straight Leg Raise

• Lying supine, actively raise one leg to its maximum angle while keeping the other leg flat on the ground
• Assesses: hamstring flexibility and pelvic stability
• One of the most relevant tests for runners: tight hamstrings are the most common flexibility issue among Taiwanese runners, limiting stride length and increasing lower back strain

6. Trunk Stability Push-Up

• Men place hands at shoulder height, women at chest height, then perform a push-up
• Assesses: spinal stability under symmetrical sagittal plane loading
• Lower back sagging scores 1 (unstable); inability to complete scores 0

7. Rotary Stability

• Four-point kneeling position, perform diagonal (same-side arm and leg) or unilateral extension while maintaining trunk stability
• Assesses: neuromuscular coordination and core rotational control during multi-planar movements
• Highly running-related: running is inherently a rotational movement; this test directly assesses the rotational stability required for running

Training Correction Strategies After FMS Assessment

Start by improving the lowest-scoring movements (Principle: correct first, then strengthen):

• If the Deep Squat scores 1: first address ankle dorsiflexion limitations (calf stretching, foam rolling), then proceed with squat training
• If there is any movement asymmetry (one side scores 2, the other side scores 1): prioritize training the weaker side to achieve bilateral symmetry
• Do not add load to movements with low FMS scores: before movement quality improves, adding weight only reinforces faulty movement patterns

An 8-Week FMS Improvement Plan for Runners:

1. Weeks 1–2: Stretching and release for restricted movements (fascial release, static stretching)
2. Weeks 3–4: Incorporate corrective exercises (unloaded movement pattern establishment)
3. Weeks 5–6: Gradually add functional movement training (light loading)
4. Weeks 7–8: Re-assess FMS, confirm improvements, and integrate into regular training

Practical Recommendations

• Best timing for FMS assessment: before the season begins, before increasing mileage, or when returning to running after injury recovery
• Limitations of self-assessment: FMS is best administered by a trained assessor; many physical therapists and athletic trainers in Taiwan offer this service; self-assessment carries inherent subjective bias
• Don’t overinterpret scores: FMS is a screening tool, not a diagnostic tool. A low score doesn’t mean you will get injured, but rather indicates a risk factor worth attention
• Re-assess every 8–12 weeks: track improvement progress and confirm that corrective training is effective
• Resources in Taiwan: sports medicine clinics at major hospitals, athletic trainer associations, and professional running training centers all offer FMS-related services

Conclusion

FMS Functional Movement Screening provides runners with a systematic framework for understanding their body’s limitations. Through the assessment of 7 fundamental movements, you can identify the weaknesses most worth investing in within your training plan and correct them in the most efficient way, reducing injury risk and enhancing running performance. An annual FMS assessment, combined with a targeted corrective training plan, is a wise investment for dedicated Taiwanese runners seeking a long-term, healthy running career.

Related Reading

• Application of Functional Movement Screening (FMS) in Road Running Training
• Application of Functional Movement Training (FMS) in Cycling
• Multifactorial Pathomechanics and Conservative Treatment Research on Runner’s Knee (Patellofemoral Pain Syndrome, PFPS)
• Running Gait Analysis: A Self-Analysis Method Using Your Phone to Film Your Running Form