runner with text overlay how to use the running readiness scale
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Stop Guessing—Use The Running Readiness Scale To Know When You’re Ready To Run

ByDr. Abby

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Last month, I spoke with Maria, a 42-year-old recreational runner recovering from Achilles tendinopathy. She’d followed her rehab plan to the letter and felt “ready” to ease back into running. Two runs later, the pain returned—worse than before.

 

Runners over 35 face unique challenges when returning from injury. Hormonal changes, reduced collagen synthesis, and accumulated wear on joints all slow the recovery process. That’s why a subjective “I feel fine” isn’t a reliable green light.

To help runners like Maria, I use the Running Readiness Scale (RRS)—a simple, objective way to assess whether your body is truly prepared for running again.

What Is the Running Readiness Scale (RRS)?

The RRS includes five key movement tests designed to reveal motor control issues that often lead to injury. If you can’t control these basic positions, your tissues likely aren’t ready for the repetitive stress of running.

The 5 Tests of the RRS:

Test What It Assesses Pass Criteria
Wall Sit (30 sec) Lower limb control & endurance Hips level, no shaking or knee drift
Single-Leg Balance (30 sec) Proprioception & glute engagement No wobbling or toe taps
Step-Down Test Hip and knee alignment Knee tracks over 2nd toe, no collapse
Bridge March Core & glute coordination Hips stay level during leg lifts
Lunge Hold (15 sec/side) Quad, hip, ankle control Upright posture, no forward lean

 

Why Motor Control Matters More Than Mileage

Many master runners obsess over how many miles they’re logging—but control matters more than capacity.

In fact, a 2023 study found that runners who failed the wall sit test were 26x more likely to suffer a knee injury during return-to-run protocols. A newer 2025 follow-up study confirmed that poor movement patterns predicted flare-ups better than training load.

Here’s what I see in my clinic:

  • Jared (age 39) failed 3 out of 5 tests, especially the bridge march. After 3 weeks of targeted strength work, he passed all tests—and returned to running pain-free.
  • Lina (age 45) had no pain walking but failed the step-down test. Once she corrected her hip drop, her IT band pain resolved within a month.

What the RRS Doesn’t Cover (And Why That Matters)

The RRS is a great foundation, but it doesn’t tell the full story.

Here’s what it misses:

  • Impact tolerance (e.g. hopping, landing)
  • Symptom response after stress
  • Tissue capacity for repetitive loading

To supplement the RRS, try these additional drills:

  • Single-leg hops (10 each side, smooth landings)
  • Step-up impacts (controlled up/down from an 8-inch step)
  • Mini run simulation (light jog in place for 1 minute)

How to Use the RRS in Your Return Plan

Use the RRS as a checkpoint—not a crystal ball. Failing a test doesn’t mean you’re doomed; it means your body needs more prep.

 

Grading Tips:

  • Fail = visible compensation (wobble, lean, asymmetry)
  • Pass = stable, smooth, and pain-free
  • Watch for common cheat patterns: shifting weight, locking joints, holding breath

When to Pause vs. When to Progress

Condition Recommendation
Failing 2+ tests Do not run yet; prioritize strength and control drills
All tests passed but symptoms persist Add impact drills and reassess
All tests passed + no symptoms Begin gradual return-to-run progression

Next Steps: Build a Smarter Return-to-Run Plan

References:

Author Bio

Dr. Abby Siler, PT, DPT
Abby is a sports physical therapist with 12+ years of experience helping runners over 35 return from injury and build sustainable running habits.

 

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