Application of Functional Movement Screen (FMS) in Road Running Training

Introduction

The injury rate among road runners in Taiwan is quite high. Of the runners who participate in marathons each year, approximately 30–50% sustain injuries during the preparation period. Many of these injuries do not stem from excessive training volume, but rather from fundamental flaws in movement patterns—muscle imbalances, restricted joint mobility, or left-right asymmetry. The Functional Movement Screen (FMS) is precisely the tool used to identify these hidden risks.

What is FMS?

Developed by Gray Cook and Lee Burton in the 1990s, FMS is a screening system consisting of seven fundamental movements, each scored from 0–3, for a maximum total of 21 points. Scoring criteria:

• 3 points: Perfect movement, no compensation
• 2 points: Movement completed, but with compensation or minor limitation
• 1 point: Movement cannot be completed
• 0 points: Pain (medical attention required first)

Overall interpretation:

• ≥ 14 points: Low injury risk
• < 14 points: Significantly higher injury risk (studies show injury rates 3–4 times higher)
• Any asymmetry (left-right difference > 1 point): Requires priority correction

Detailed Breakdown of the Seven FMS Tests

The Most Common FMS Weak Points in Runners

1. Hurdle Step

This is one of the most common low-scoring items among Taiwanese runners. Test requirement: Stand in front of a hurdle, lift one leg over the hurdle and lower it back down, while maintaining an upright spine and keeping the opposite leg fully extended.

Common reasons for losing points:

• Tight hip flexors (iliopsoas): Particularly common among Taiwanese office workers who sit for long periods
• Weak gluteus maximus: Inability to stabilize the pelvis during single-leg support

Corrective training:

• Supine wall-press hip flexion/extension (Dead Bug variation): 3 sets × 10 reps
• Kneeling Hip Flexor Stretch: 60 seconds per side × 3 sets
• Single-Leg Glute Bridge: 3 sets × 8–12 reps

2. Active Straight Leg Raise (ASLR)

Test: Lying supine, actively raise one leg to a 70-degree angle from the ground, while keeping the opposite leg fully in contact with the floor.

Common reasons for losing points:

• Insufficient hamstring flexibility
• Insufficient core control leading to compensatory pelvic rotation

Corrective training:

• Supine Hamstring Stretch: 30 seconds per side × 3 sets
• Yoga band-assisted straight leg raise: 3 sets × 10 reps/side
• Diaphragmatic Breathing combined with core stabilization (Diaphragmatic Breathing + Dead Bug)

3. Rotational Stability (RS)

This test directly predicts a runner’s risk of “torsional injuries.” From a quadruped position, extend the same-side arm and leg simultaneously (not the opposite side) and return, without allowing spinal rotation.

Corrective training:

• Plank series: Standard plank → Side plank → Plank with rotation
• Bird Dog: 3 sets × 10 reps/side, focusing on keeping the spine still

Recommendations for Implementing FMS for Taiwanese Runners

Self-testing vs. professional assessment:

Many movements can be self-assessed by referring to YouTube videos, but it is recommended to undergo at least one formal assessment conducted by a sports physical therapist or an FMS-certified coach, especially for runners with a history of injury. In Taiwan, an increasing number of sports physical therapy clinics offer FMS screening services (typically at sports centers in Taipei, Taichung, and Kaohsiung).

Principles for integrating corrective training:

• Perform corrective exercises 10–15 minutes before each training session (not after)
• Prioritize correcting the items with the lowest scores and the most asymmetry
• Re-assess every 6–8 weeks and adjust based on results

Research support for FMS and running injuries:
A 2007 study by Kiesel et al. tracking NFL players found that players with an FMS total score < 14 had an injury rate 3.8 times higher during the season. Although research on road runners has not yet accumulated to the same scale, the association between movement asymmetry and running injuries has been supported across multiple studies.

Practical Recommendations

• Perform an FMS 12 weeks before the start of race preparation: This allows sufficient time for corrective training to improve movement patterns before entering high-intensity training
• Do not skip items scored 0 (pain): Any movement that causes pain is a warning sign; seek medical attention first to rule out structural issues
• Keep a training log: Record each FMS score to track corrective progress
• Treat FMS separately from running training volume: FMS correction cannot replace running training; both must be done in parallel to be meaningful

Conclusion

The greatest value of FMS lies not in finding the perfect 21-point runner, but in identifying weak links in the movement chain before injury occurs. If Taiwanese runners can spend 15 minutes performing FMS before the start of each training cycle and correct low-scoring items, they can significantly reduce that 30–50% race-preparation injury rate. Completing training healthy is the first priority for reaching the starting line.

Related Reading

• Running-Specific Fitness Testing: Application of FMS Functional Movement Screening for Runners
• Application of Functional Movement Training (FMS) in Cycling
• Running Gait Analysis: A Self-Analysis Method Using Your Phone to Film Your Running Form
• Core Strength Training for Runners: 15 Key Movements to Improve Efficiency and Reduce Injury