rehab2perform.com Open in urlscan Pro
162.159.134.42  Public Scan

Form analysis
1 forms found in the DOM

GET https://rehab2perform.com/

<form aria-label="Search" method="get" role="search" action="https://rehab2perform.com/" title="Type and press Enter to search.">
  <input aria-label="Search" type="search" class="fl-search-input form-control" name="s" placeholder="Search" value="" onfocus="if (this.value === 'Search') { this.value = ''; }" onblur="if (this.value === '') this.value='Search';">
</form>

Text Content

Skip to content
(301) 798-4838
Pay Bill
Insurance & Billing
Careers
Internships
Shop
R2P Academy
Schedule A Visit
 * Services
   * Sports Rehabilitation
   * Physical Therapy
   * Concussion Care
   * Pregnancy & Postpartum
   * 2uneUp Recovery Service
   * Performance Testing
   * WORKERS COMP
   * R2P+ Online
   * Compression Boots
 * Locations
   * Annapolis
   * Bethesda
   * Columbia
   * Frederick
   * Gambrills
   * Germantown
   * Leesburg
   * Mt. Airy
   * Owings Mills
   * Reston
   * Tysons Corner
 * Injury Finder
 * Resources
   * Blog
   * E-Books & Guides
   * Sports Content
   * Couch 2 5K
   * Podcast
   * shop
 * About Us
   * Our Team
   * Our Mission
   * faq
 * Contact Us

Schedule A Visit
 * Services
   * Sports Rehabilitation
   * Physical Therapy
   * Concussion Care
   * Pregnancy & Postpartum
   * 2uneUp Recovery Service
   * Performance Testing
   * WORKERS COMP
   * R2P+ Online
   * Compression Boots
 * Locations
   * Annapolis
   * Bethesda
   * Columbia
   * Frederick
   * Gambrills
   * Germantown
   * Leesburg
   * Mt. Airy
   * Owings Mills
   * Reston
   * Tysons Corner
 * Injury Finder
 * Resources
   * Blog
   * E-Books & Guides
   * SPORTS CONTENT
   * Couch 2 5K
   * Podcast
   * Shop
 * Insurance & Billing
 * R2P Academy
 * About Us
   * Our Team
   * Our Mission
   * faq
 * Careers
 * Internships
 * Contact Us

Physical Therapy
Sports Rehab
Concussion
Locations
Pregnancy & Postpartum
R2P+



RUNNING: LOWER BODY STRENGTH BENCHMARKS

 Lower Body Benchmarks to Keep You Running Strong

We all know that strength training can improve your running performance, reduce
your risk of injury, and make you a more resilient runner. Today, we’re diving
into three lower body benchmarks that will not only test your relative strength
but also guide your training and provide you a goal to measure success in your
training.


1. SINGLE LEG SIT TO STAND (BENCHMARK: 15+ REPETITIONS)

Why it matters: The single leg sit to stand is an excellent test of functional
strength, requiring the glutes, quads, and hamstrings to work together. A strong
lower body, especially in the glutes and quads, is essential for powering
through each stride. This exercise also helps identify any muscle imbalances
between your left and right sides.

How to do it: Start by sitting on a chair or bench. Lift one foot off the
ground, and stand up using only the other leg. Control your descent back to the
seated position. Try to maintain a consistent rhythm of up 1 second, down 1
second (2 seconds per rep). Complete as many reps as you can until you either
lose form, fall off the rhythm, or fatigue out. 

Goal: Aim for 15 or more repetitions on each leg. If you find one side
significantly weaker, it’s a sign to focus on unilateral exercises to address
the imbalance.


2. SINGLE LEG ELEVATED HAMSTRING BRIDGE (BENCHMARK: 20+ REPETITIONS)

Why it matters: The hamstrings play a crucial role in slowing down your leg
during the swing phase of gait (as well as assisting the glutes in powering you
forward). This exercise targets the hamstrings and glutes, helping you develop
the strength needed for a powerful push-off with each step. An added benefit is
the engagement of the core muscles.

How to do it: Lie on your back with one foot on a stable surface (bench or step
roughly 18-20 in. tall). Your knee should be only slightly bent (~20 degrees)
and your arms crossed across your chest. Lift your hips towards the ceiling,
keeping one leg extended and out of the way. Lower your hips in a controlled
manner. Again, there should be 2 seconds per rep (1 second up/down). Complete as
many reps as you can on each leg as previously described.  

Goal: Strive for 20 or more repetitions on each leg.


3. SINGLE LEG CALF RAISE (BENCHMARK: 30 REPETITIONS)

Why it matters: Strong calves are essential for shock absorption and propulsion
during running. Whether you’re pounding the pavement or hitting the trails, your
calf muscles take on a significant load. Building endurance in the calf muscles
can contribute to improved efficiency and reduced risk of injuries such as shin
splints.

How to do it: Stand on one leg, placing the opposite on a step or bench in front
of you for balance,  lift your heel off the ground keeping the knee straight,
and rise onto your toes. Lower your heel back down in a controlled manner.
You’ve heard this before, but each rep should take you 2 seconds (1 second
up/down). Complete as many reps as you can on each leg as previously
described.  

Goal: Aim for 30 or more repetitions on each leg. This benchmark ensures that
your calf muscles can handle the repetitive stress of running, promoting better
stability and reducing the risk of injuries.


THE FINISH LINE

Remember, these benchmarks are not only tests of strength but also valuable
tools for setting goals in your training program. If you’re falling short of
these numbers, don’t worry! Use them as a baseline and gradually work towards
achieving and exceeding these benchmarks while you continue to pursue your
running goals.

As always, listen to your body, and if you have any concerns or specific
conditions don’t hesitate to consult with us here at R2P! Notice any imbalances
or want to discuss further – Schedule a Free Movement Screen HERE

-Keep running strong!, Dr. Greg.

Looking for more guides, templates, and support along your Running Journey?
Check out and work with Dr. Greg on our online platform, R2P+ . Get Started Now!

Dr. Greg Ellis PT, DPT, CSCS

Performance Physical Therapist 

Follow Greg on Instagram (HERE) for more content and to see his running
progress!

--------------------------------------------------------------------------------


FITNESS FOCUSED PHYSICAL THERAPY

Running injuries holding you back? Rehab 2 Perform specializes in preventing
risk to re-injury and empowering you with the tools to stay active. We serve
the greater DMV area, Find your location here Contact us today at 1(301) 798-
4838 or schedule an appointment by visiting us here today. 

We accept all major insurances, including Tricare, VA Community Care, and the
Johns Hopkins Healthcare Network!


Posted in For Runners, Run R2P

NEWSLETTER SIGN UP

It looks like Javascript isn't enabled in your browser. Please enable it in
order to fill out this form.

SEARCH



CATEGORIES

 * Brain Fuel
 * For Runners
 * Intern Stories
 * Knee Issues
 * Movement Monday
 * Nutrition
 * Partnerships
 * Pickleball
 * Podcasts
 * Pregnancy
 * Run R2P
 * Shoulder Health
 * Soccer
 * Staff
 * Supplements
 * Uncategorized
 * Wellness
 * Workout


our
locations
Locations
Injury Finder
About Us
Contact Us

Engage & Interact Now




Rehab 2 Perform™ continues to push our brand of physical therapy out to the
community in an effort to better serve competitive athletes, active adults and
those looking to become more active, by focusing on movement, and not primarily
pain.

© Copyright 2024 Rehab 2 Perform™

Good Faith Estimate   |   Privacy Policy  |  Brand Guide




SCHEDULE NOW

Looking to make an appointment at Rehab 2 Perform™?

Choose a location below.


ANNAPOLIS




BETHESDA




COLUMBIA




FREDERICK




GAMBRILLS




GERMANTOWN




LEESBURG




MT. AIRY




OWINGS MILLS




RESTON




TYSONS CORNER







SCHEDULE NOW

Looking to make an appointment at Rehab 2 Perform™?

Choose a location below.


ANNAPOLIS




BETHESDA




COLUMBIA




FREDERICK




GAMBRILLS




GERMANTOWN




LEESBURG




MT. AIRY




OWINGS MILLS




RESTON




TYSONS CORNER