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Here’s the deal: if you want to be the best runner you can be and if you want to decrease the chance of injury, you need to be doing SAM after every run (and ideally after every cross training day).
SAM is comprised of Core Strength, Hip Strength and Hip Mobility exercises, together in one routine that takes just 10 minutes for SAM Easy and roughly 15 minutes for SAM Hard.
What is the difference between SAM Easy and SAM Hard? You do SAM Easy following your easy runs/recovery days. You do SAM Hard following your challenging workouts and long runs. For most of the adults I coach, this means they do SAM Hard twice a week and SAM Easy 3-4 times a week.
SAM is a collaboration between myself and Dr. Richard Hansen, a chiropractor in Boulder, Colorado, who also coaches a group of elite runners called the Roots Running Project.
You need to start with Phase 1; when you master Phase 1, you move to Phase 2. In the coming months we will have the next three Phases ready for you so you can continue to build your core strength, hip strength and hip mobility.
SAM is not a nice to do, but rather a need to do. This work is not optional if you want to become the best runner you can be and decrease your chance of injury.
Here are the Videos and corresponding PDFs. You need to watch the videos a time or two, then you can use the PDF to refresh your memory as to what each exercise is.
With the Lunge Matrix (LM) and Leg Swings (LS) videos you can find here, you now have the complete warm-up and post-run work you need to be doing to be the best runner you can be. LMLS before your run, then SAM after the run. It’s a simple formula that has worked for all my clients and will work for you too.
Two more quick notes.
First, if you want to hear about the importance of SAM from an athlete who would rather do more running than do the SAM work, check out my podcasts with Mark Hansen. Mark just ran a 7 min PR in the half marathon, going from 1:28 to 1:21. He’s a busy adult with a hectic life, yet he made a huge jump and attributes much of it to the SAM work.
Perhaps you’re like Mark - you dislike doing the non-running work after your run, even though you know you should be doing it. If you want to run a big PR and have the sensation of your legs feeling strong in the final mile(s) of the race, you’ve gotta do the SAM work.
LMLS and SAM are crucial elements to the Simple Marathon Training (SMT) system, a system you will can learn about in my new book, Simple Marathon Training: The Right Training for Busy Adults with Hectic Lives.
Head over to my Facebook Page, or shoot me an email at if you have any questions!