Closer Look: Supplemental Training Activities For Performance & Recovery
Become a Stronger, Faster Runner with the New Supplemental Training Activities!
The new Stryd Training Plans include supplemental training activities that will elevate your running performance and unlock your potential as an endurance runner.
Each plan is strategically designed with exercises to be completed before and after your runs to help increase injury resistance, enhance running efficiency, and speed up recovery.
You will find that the easy run days are intentionally kept light to optimize full recovery while the high-load run days are purposely heavier with supplemental work for a balanced approach to your training.
Let’s take a closer look at these new activities!
Pre-Run Drills: Lunge Matrix, Fence Drills, & Form Drills
The pre-run drills include the lunge matrix, fence drills, and form drills which will help “wake up” your running specific muscles before you head out the door running.
Lunge Matrix
The Lunge Matrix is designed to warm up the hips, hamstrings, and glutes prior to training. We recommend starting with three lunges on each leg for each exercise to improve your warmup routine.
Lunge Matrix Videos: Front Step Lunges, Back Step Lunges, Side Step Lunges
Fence Drills
The Fence Drills (or wall drills) are part of the dynamic warm up intended to help improve your running form and performance. We recommend starting with five repetitions on each leg for the ‘front side’ and the ‘back side’.
Fence Drill Videos: Front Side Fence Drills, Back Side Fence Drills
Form Drills
The Form Drills will help you improve your running technique by working on good running mechanics and emphasize driving your knees. We recommend that you do two sets of 15-20 meters for each of these drills.
Form Drills Videos: Runner’s Pose, High Knees, A-Skips
Post-Run Stretches: Core & Mobility Work
The post-run stretches include both core and mobility work to help stabilize your running form and improve your recovery.
Core Work
The Core Work is intended to help you develop core stability and strength. We recommend starting with something that is easy to accomplish and then progressing 10 seconds for the front planks and 5 seconds for the side planks every two weeks.
Core Videos: Front Planks, Side Planks
Mobility Work
The Mobility Work is designed to aid in your post-run recovery by targeting tight muscle groups and helping you increase your range of motion. We recommend starting with 30 seconds on each leg for each exercise.
Mobility Videos: Calf Stretch, Seated Hamstring Stretch, Quad Stretch, Lying Down Glute Stretch, Donkey Kicks
Post-Run Plyometrics: Jumping Drills
The post-run plyometrics are high-impact, explosive exercises that help you run faster, jump higher, and develop more power.
Jumping Drills
These plyometric exercises are intended to increase your speed and power while helping to strengthen your fast-twitch muscle fibers and tendons. We recommend starting with an amount of repetitions that is easy to accomplish, such as four, and progressing by one rep every month.
Plyometric Videos: Box Jumps, Single Legged Hops, Big Bounding
It’s time to perfect your craft and start incorporating these supplemental activities into your running routine.
Each training plan has been carefully crafted with these specific exercises to help you take your running to new heights and conquer your next personal best with ease!
To access the new supplemental activities, please follow these steps:
- Open the Stryd Mobile app
- Head to the Calendar tab
- Choose ‘Add Training Plan’
- Add a new training plan to your calendar
- Tab on the calendar tab to see the supplemental activity cards
Please Note: The new supplemental training videos will only be visible when you add a new training plan to your account. If you previously added a training plan to your calendar, these new videos will not be visible. You can instead access the supplemental videos on our Youtube channel.