MENTAL PLANNING: SAM ROUTINE DEMOS
This is the last post encouraging you to mentally plan before sitting down and writing goals and strategies for the 2017 running/walking year. The past week’s mental planning post on strength and mobility did not provide specific workouts to consider for your individual use. This one includes links to VERY structured workouts for SPECIFIC training days that can be previewed to determine if they are right for you.
Coach Jay Johnson offers them through a free email newsletter subscription that gives wonderful FREE ADVICE and LINKS to videos that demonstrate routines to increase mobility and strength. There are the LUNGE MATRIX AND LEG SWINGS, to be done before each run, and the STRENGTH AND MOBILITY or SAM routine videos that can be viewed on YouTube. He also offers free podcasts on a variety of topics available through iTunes. Currently he also offers a recently released marathon training plan, available for purchase.
The Coach says this: “SAM is not a nice to do, but rather a need to do. I learned that phrase from Coach Vern Gambetta and it’s one of my favorite concepts in coaching. This work is not optional if you want to become the best runner you can be and decrease your chance of injury.” He also said in another newsletter, “If you don’t believe that you should do Strength and Mobility (SAM) work each day that you run, then we might need to break up”.
I was so inspired after reading his comments that I downloaded all SAM materials and watched the videos, writing down the steps so as to pay close attention to each move. For copyright reasons you will need to subscribe to have access to the Coach’s valuable insights.
I emailed to thank him and received a personal reply the next day. The half marathon plan has not yet been released but will receive my strong consideration, should this be one of my 2017 goals. Johnson, like Earned Runs, also talks about planning for the upcoming year and offers encouraging words about being a better runner. Explore his website and newsletter in your planning if his brand of motivation appeals to you.
If you think following the advice of a trainer or coach will help you achieve your goals, begin to check out various experts now to identify what each offers, at what cost, and at what level of effort you wish to engage. The links below are a good introduction to Jay Johnson.
Lunge Matrix and Leg Swings (the Lunge video is no longer available for download)
SAM Phase 1 Easy Day
SAM Phase 1 Hard Day
SAM Phase 1 Easy Day
SAM Phase 2 Hard Day
BRIDGE TO PHYSICAL SELF
Running, walking, and fitness activities enable us to experience our physical selves in a world mostly accessed through use of fingers on a mobile device.
EARNED RUNS is edited and authored by me, runner and founder. I began participating in road races before 5Ks were common. I've been a dietitian, practiced and taught clinical pathology, and been involved with research that utilized pathology. I am fascinated with understanding the origins of disease as well as health.
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