It's mid-January already, and I'm writing this after a morning strength session and sauna (no cold plunge for me, ever!) - cortado in hand, feeling that post-run endorphin hit but also thinking about all the runners I've chatted with lately who are fired up for the year ahead. New Year's resolutions are in full swing, and if you're like most, "don't get injured this year" is probably high on your list. But here's the thing: resolutions without actionable steps are just wishes.

Don't have time to read it all? Skimmable highlights below in bold or yellow. Or skim for the golden nugget.

Most runners make vague resolutions like "stay injury-free" without clear steps on how to actually make it happen. They jump back into running, grab a generic plan off the internet that either wildly overestimates their current fitness (hello, burnout) or underestimates it (boredom sets in fast), and since there's zero accountability - it's just a PDF printout - they skip days here and there. Then comes the classic: forgetting strength training altogether, or worse, cramming missed run workouts into other days to "catch up." Sound familiar? This recipe often leads to overuse issues by spring, especially in our variable Calgary weather where trails can turn icy overnight.

That's why, if you're a runner (or training one), I want to arm you with clear, testable metrics for 2026 that can predict and prevent injuries by spotlighting exactly what YOU need to work on. These aren't arbitrary numbers - they're grounded in force-based testing from clinical patterns we see weekly at Vital, plus insights from endurance experts like those at VALD Health. Think of them as your personal "strength audit" to build a bigger reserve against running's repetitive demands (each step hits 2-3x bodyweight, thousands of times per session).

Here's a breakdown of key benchmarks to aim for or get assessed on. If you're below these, it might explain why easy runs feel harder than they should or why niggles pop up mid-season. (Pro tip: We can test most of these in-clinic in Calgary with tools like dynamometers or force plates - book a session if you want personalized data.)

TOTAL BODY STRENGTH (Your Overall Force Capacity)

• Isometric Mid-Thigh Pull (IMTP): Measures max force output. HERE's a video of what this test looks like.
  • <3.0x bodyweight = Suboptimal (you're operating too close to your ceiling, fatigue hits fast).
  • 3.0-3.5x bodyweight = Good (solid base for most recreational runners).
  • 4.0x bodyweight = Ideal (plenty of reserve for high-volume training).
• Why it matters: Running is sub-maximal per step, but cumulative load adds up. Low scores mean each mile taxes you more, increasing breakdown risk.

RUN & JOINT-SPECIFIC STRENGTH (Tissue-Level Resilience)

These focus on high-demand areas like hips, knees, and ankles—common culprits in running injuries.

• Hip Iso-Push: ≥2.0x system weight (tests hip extensors/glutes). VIDEO.
• Knee Iso-Push: ≥3.5x bodyweight (quads and patellar tendon strength). VIDEO.
• Ankle Iso-Push: ≥2.75x bodyweight (calf-Achilles complex). VIDEO.
• Hip Abduction: >125 N (side-lying test for glute med; <35% bodyweight predicts higher ACL risk per Khayambashi et al., 2015). VIDEO.
• Hip External Rotation: >20% bodyweight (also tied to knee stability). VIDEO.​
• Asymmetry check: Aim for <10% side-to-side difference; flag anything >15% as it often hides until volume ramps up.

CALF-SPECIFIC BENCHMARKS (Because Calves Take a Beating)

Running loads the soleus up to 8x bodyweight and gastrocs around 3x - way beyond bodyweight calf raises.

• Golden Nugget: try this simple at-home test: single-leg calf raises to fatigue. Track reps per side - if under 25/side, prioritize 2-3x weekly sessions with progressive load (start bodyweight, add dumbbells. Eventually we want you to be able to do a single leg calf raise with your body weight PLUS your bodyweight on top of that for sets of 5 reps).
• Limitation: These test endurance, not peak force or speed. If you hit 30 reps but still get Achilles issues, add higher-load work like weighted raises or plyometrics.

MOVEMENT QUALITIES

Strength gives capacity; movement directs the load. Quick running checks:

• Minimal hip drop in running gait.
• No excessive heel whip or pronation collapse.
• Clean single-leg squat (no knee cave).
• Adequate ankle dorsiflexion (>10-15cm from wall on a wall-test).

If these are off, even strong muscles won't protect you - load just shifts to the wrong spots.

If you're serious about levelling up (or know someone who is), join us at The Conditioning Workshop March 14-15 here in Calgary. We'll cover these tests hands-on, plus gait analysis and programming. Spots are limited - sign up HERE.

Questions? Hit reply or book a complimentary chat. Let's make 2026 your strongest year yet!

Yours in physiology,

Carla