Pretty Strong · Free tool
The Injury-Proof Routine
Four quick tests at home, then a strength routine built around whichever one you fail. Twenty minutes, twice a week.
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- Four at-home tests that show where you will break first
- Your calf target set against the norm for a woman your age
- A twenty minute routine ordered by your weakest link, not a generic list
- What the ten percent rule actually does, and what to use instead
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Pretty Strong · Free tool
The Injury-Proof Routine
Four quick tests at home, then a strength routine built around whichever one you fail. Twenty minutes, twice a week.
About you
Only used to set a fair calf target. Capacity drops with age and it should.
Kilometres in an average week. Rough is fine.
Proper strength work, not the ten minutes of core after a run.
Anything that changed your running, not just niggles you ran through.
Your four tests
Do these on a day your legs are reasonably fresh. Test both sides and put in your worse side. Every rep is slow and controlled, and you stop the moment the quality goes, not when it starts to burn.
1. Calf raise. Stand on one leg, fingertips on a wall for balance only, knee straight. Rise as high as you can and lower fully. One rep per second. Stop when you cannot get the heel as high or you have to bend the knee.
2. Single-leg bridge. On your back, one foot planted, other leg straight out. Lift the hips, lower, repeat. Stop when your hips drop or twist.
3. Single-leg sit to stand. From a normal dining chair, stand up on one leg and sit back down with control. Arms folded. Stop when you have to flop into the chair.
4. Side-lying hip abduction. On your side, top leg straight, lift it to about 45 degrees and lower with control. Stop when you start rolling backwards to cheat it.