Understanding Your RMS Results

The Runner Movement Screen (RMS) is a set of six guided physical self-tests you do yourself, right in the app. Together they give RunDNA a clear picture of how your body moves and where it could use some attention.

What the RMS checks

The six tests look at hip mobility, ankle mobility, a single-leg sit-to-stand, a single-leg calf raise, hip stability, and a plank. For each one, the screen measures two things:

• Mobility — how freely a body area moves.
• Stability — how well it stays steady and controlled.

The RMS also compares your left side with your right side, so you can spot imbalances between them. And it records any pain you feel during a movement.

What the scores and colors mean

Your results are shown on color-coded tiles based on how close you are to a healthy range:

• Green — excellent
• Yellow — good
• Orange — fair
• Red — poor

One important rule: if you felt pain during a test, that area is flagged red even if you completed the movement. Pain is a signal worth paying attention to, so RunDNA never hides it behind a good score.

How your RMS results are used

Your RMS isn't a stand-alone number. It feeds into three things:

• Your overall RunDNA Movement Score.
• Your Key Focus — the top priorities chosen for you.
• Your Movement Sequence — the personalized exercises and drills picked to help you improve.

So the effort you put into an honest movement screen pays off across your whole plan. To understand why these tests matter for your running, read Why Mobility and Stability Matter.