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  • Writer's pictureLyns Romano

Strength + Mobility for Runners

Updated: May 1

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.


Links to the Routines:




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