Strength + Mobility for Runners
- Lyns Romano
- Apr 25, 2024
- 2 min read
Updated: Apr 30, 2025
Written by Lynsey Romano In the world of running, Coach Jay Johnson and Dr. Richard Hansen's Strength and Mobility (SAM) routines have become a cornerstone for athletes aiming to enhance performance and prevent injuries. These routines, which focus on core strength, hip strength, and hip mobility are beneficial for runners of all levels.
Understanding Jay Johnson's SAM Routines
Origins and Philosophy Behind SAM
Jay Johnson, a renowned coach with a background in high-performance running, developed the SAM routines as a comprehensive approach to preparing athletes' bodies for the demands of running. The routines are grounded in the philosophy that a strong core and proper mobility are essential for peak performance and injury prevention.
Core Components of SAM Routines
SAM routines are divided into two main phases: SAM Easy and SAM Hard. Each phase is designed to progressively build the athlete's core strength, mobility, and muscular endurance. The routines involve a series of dynamic and static exercises targeting key muscle groups that are crucial for running.
Benefits of Implementing SAM Routines
Injury Prevention
One of the primary benefits of SAM routines is their role in injury prevention. By strengthening the muscles and joints used in running, these exercises reduce the risk of common injuries.
Improved Mobility and Strength
Mobility and strength are vital for runners, and the SAM routines address these aspects through a progressive series of drills.
Integrating SAM Routines into Your Training
Best Practices for Beginners
For those new to SAM routines, it's advisable to start with the SAM Easy exercises, focusing on mastering the form before moving to more challenging sets.
Creating a Balanced Weekly Schedule
A balanced training schedule would incorporate SAM routines three to four times per week, ideally after your runs.