Runners often have weaknesses or muscular imbalances that can result in inefficient running form and/or injury. This test, masterminded by Kriss Hendy at Strength for Endurance (strengthforendurance.com), will help you to identify the areas that need the most work. ‘We use these tests as a way of “screening” all our new and current clients,’ he says. ‘For optimal health and performance, with a reduced likelihood of injury, everyone should aim to hit the SFE standard below.’

1. Push-up

    Why it’s important: A basic upper-body strength exercise that develops our shoulders, back, chest and core – all essential for maintaining strong posture and running form.

    What everyone's reading

    Give yourself a strength MOT with this simple bodyweight routine: 1) Get into a high plank position, hands directly below shoulders; 2) lower your body in a straight line, touching the floor with your chest; 3) push back up to the starting position. Men should do full push-ups; women can do knee push-ups. Perform one set to failure.

    Score: Needs work:

    2. Single-leg squat

      Why it’s important: Health & Injuries.

      Give yourself a strength MOT with this simple bodyweight routine: 1) Stand with a chair at knee height behind you; 2) Squat down on one leg until your bum lightly touches the chair seat; 3) Push back up to full extension. Perform one set to failure on each leg.

      Score: Needs work:

      3. Single-leg hamstring bridge

        Why it’s important: This dumbbell workout builds lower body strength.

        Give yourself a strength MOT with this simple bodyweight routine: 1) Lie on your back with the heels of both feet on a chair in front of you; 2) Lift your left leg and drive your right heel into the chair, finding full extension in your hip with each repetition; 3) Slowly return to starting position, ensuring your hips touch the ground every time. Perform one set to failure on each leg.

        Score: Needs work:

        4. Single-leg calf raise

          What it’s testing: Give yourself a strength MOT with this simple bodyweight routine.

          Give yourself a strength MOT with this simple bodyweight routine: 1) Stand in a doorway, feet hip with apart; 2) take your left foot off the ground and drive up onto the toes of your right foot, using your hands for support and stability; 3) Return to starting position. Try to maintain the same height, tempo and quality of technique per repetition. As soon as you start to falter, finish. Then swap legs.

          Score: Needs work:

          5. Plank hold

            What it’s testing: A great reflection of your relative strength-to-weight ratio but also your mental resilience and capacity to work.

            Give yourself a strength MOT with this simple bodyweight routine: 1) Get into a plank position, resting on your forearms and toes, hands flat on the floor; 2) Hold this position, focusing on pushing toes into the floor and squeezing your glutes to stabilise your body. As soon as your drop a knee or rest, write down your score.

            Score: Needs work: