Marathon Running Self-Assessment

Improve your marathon running technique with this 5-minute assessment 🏅

Take this quick 5-minute self-assessment to identify hidden weaknesses and unlock your best running form.

This August, 35,000 runners will line up alongside Eliud Kipchoge at the Sydney Marathon.

Don’t let inefficient technique hold you back.

Each test takes about a minute.

Write down your score for each test, then total them at the end to assess your marathon readiness.

These simple tests will pinpoint exactly what you need to improve to run more efficiently and stay injury-free.

With years of experience coaching thousands of marathon runners, I can guarantee—this will make a difference in your running.

Test 1: Cadence

Cadence refers to the number of steps you take per minute while running. 180 is the gold standard.

If your running cadence is too slow (less than 170) it means your foot will stay on the ground for too long and you are wasting energy, and therefore reducing your efficiency.

Find a flat, uninterrupted section on your next easy run. Count your steps for one minute, repeat this three times during your run, then average your results.

Learn more about cadence here.

Test 2: Posture & Running Form

Get a friend to film you from the side while running. Compare yourself to this video.

Test 3: Foot Landing & Strike

Using your video from Test #2, pause at foot strike, work out where your foot is landing. Read this article.

Test 4: Hip & Pelvic Stability

Strong, stable hips help prevent injuries. How stable are yours? Watch this video.

Test 5: Glute Activation

Weak glutes affect your efficiency. Can you switch your glutes on? Watch this video.

Your Total Score: 0

🚀 Ready to Start Training Smarter?

Join our Marathon Training Plan now and get expert guidance to improve your technique, boost your efficiency, and hit race day in top form.

Join Our 16-Week Marathon Training Plan Now