The 100’s Test: The Ultimate Test for Runners to Run Pain-free

The 100’s test is a common test used to assess runners’ strength and endurance in order to gauge their risk of injury.

The test is comprised of 4 exercises which are performed to fatigue on each side, with the aim to perform more than 100 reps in total across these 4 exercises. The 4 exercises are a single leg glute bridge, single leg calf raises, side lying hip abductions, single leg sit to stands. 

These exercises are designed to target the main muscle groups required for running, the gluteus maximus and minimus, the calves and the quads. 

Research has found that if you are unable to perform 25 or more reps of each of these exercises than you are at a greater risk of injury when running.  Below is a description of how to perform each exercise

1.Single Leg Glute Bridge:

• Press through the heel to lift hips towards the roof
• Spine stays straight avoid rolling spine up or down and avoid using arms to assist
• 2-3 sec with concentric (lifting) and eccentric (lowering) phases

2. Single leg calf raise:

• Your knee is kept straight throughout
• Press through the base of 2^nd-3^rd toes
• Avoid dropping arch, bouncing, or resting at bottom of the movement
• 2-3 sec with concentric (lifting) and eccentric (lowering) phases

3. Side lying hip abductions:

• Keep hips stacked one on top of the other
• Leg starting slightly behind the hip, lift up leading with the heel above the toes
• If you begin to feel fatigue into the front of the hip rather than the gluteals then review your technique with the points above. 
• 2-3 sec with concentric (lifting) and eccentric (lowering) phases

4. Single leg sit to stands:

• Point bum and pump chest out as you press out of seated position without using momentum
• Slow controlled descent, avoid flopping
• Avoid resting on a seat at the bottom
• Quads should be the muscle group working the hardest here
• 2-3 sec with concentric (lifting) and eccentric (lowering) phases

Once you have completed all the exercises, fill in your score in our calculator and we will analyse it for you and send you personalised recommendations on how to fix your knee pain (or hip, back or shin pain).

• First of all, did you manage more than 100?
• Were there any exercises that had significantly fewer reps than the others?
• Or was there a significant difference side to side?

These are all indications that your pain is coming from specific muscle weakness/imbalance.

More running won’t fix this! Fill in your score and we will help you run pain-free.